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3 Larwin Road, Cherry Hill, NJ

WOD

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Thursday, July 28th

Posted on by Justin

1 Deadlift + 1 Hang Power Clean + 1 Push Jerk

3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

“Cindy” is…
5 Pull-ups
10 Push-ups
15 Squats

“DT” is…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit Work:
Endurance:
100m Row / Rest 3 min
750m Row / Rest 2 min
500m Row / Rest 1 min
250m Row

Skill Development:
Bar Muscle-up Practice

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Wednesday, July 27th

Posted on by Justin

Back Squat 5×5
- light & fast

3 Rounds
10 Front Squats AHAP
400m Run
- rest 3 minutes

Rx+ 185/125+

Extra Credit Work:
Endurance:
5 x 1 min Air Bike / 1 min Rest

Oly/Strength:
-rest, unless you are taking tomorrow off
then do OTM 10 x 1 Power Clean @ 75%

Skill Development:
4 Rounds
1 Legless Rope Climb
10 Pistols

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Tuesday, July 26th

Posted on by Justin

“Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.
Hearts = Sit-Ups
Diamonds = Box Jumps
Spades = Kettlebell Swings
Clubs = NPU Burpees
Jokers = 400m Run
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Extra Credit Work:
Endurance:
3 x 800m Run
- 2 min rest

Oly/Strength:
Shoulder Press 5×5

Skill Development:
Handstand Walks

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Monday, July 25th

Posted on by Justin

Bench Press 6
- alternated with
Pendlay Row 6

4 Rounds
10 “Pulls”
10 “Pushes”
10 Jumping Back Squats (45/35)
10 Jumping Lunges

- “Pulls” can be…
1 Rope Climb, 5 Muscle-ups, or 10 Pull-ups

- “Pushes” can be…
10 HSPUs, Ring Dips or Push-ups

Extra Credit Work:
Endurance:
Row
2000m @ 80% intensity

Oly/Strength:
Overhead Squat 3
- then
7×1 Snatch @ 60% of 1RM

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This Week’s WODs

Posted on by Justin

Monday, July 25th
Bench Press 6
- alternated with
Pendlay Row 6

4 Rounds
10 “Pulls”
10 “Pushes”
10 Jumping Back Squats (45/35)
10 Jumping Lunges

- “Pulls” can be…
1 Rope Climb, 5 Muscle-ups, or 10 Pull-ups

- “Pushes” can be…
10 HSPUs, Ring Dips or Push-ups

Tuesday, July 26th

“Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.
Hearts = Sit-Ups
Diamonds = Box Jumps
Spades = Kettlebell Swings
Clubs = NPU Burpees
Jokers = 400m Run
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

Wednesday, July 27th
Back Squat 5×5
- light & fast

3 Rounds
10 Front Squats AHAP
400m Run
- rest 3 minutes

Rx+ 185/125+

Thursday, July 28th
1 Deadlift + 1 Hang Power Clean + 1 Push Jerk

3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”

“Cindy” is…
5 Pull-ups
10 Push-ups
15 Squats

“DT” is…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Friday, July 29th
OTM 5
Hang Power Snatch + OHS
OTM 7×2
Hang Snatch

Partner WOD
8 Rounds (4 rows each)
250m Row Sprint
Toes to Bar
- One partner rows while the other T2Bs

Saturday, July 30th
Push Press 5

800 Meter Run, 30 Thrusters (95/65)
400 Meter Run, 20 Push Presses
200 Meter Run, 10 Front Squats

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Friday, July 22nd

Posted on by Justin

Back Squat 3RM

21-15-9
Front Squat (95/65)
KB Swings (55/35)

Extra Credit Work:
Endurance:
Air Bike
10 minutes for Calories

Oly/Strength:
Barbell Lunge 3 x 12
- moderate weight

Skill Development:
3 Rounds
1 Legless Rope Climb
10 DB “squat” Snatches, alternating arms

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Thursday, July 21st

Posted on by Justin

Shoulder Press 5
1-5 Strict Pull-ups between warm-up sets

3 Rounds
10 Shoulder to Overhead AHAP
20 Sit-ups
500m Row
- rest 3 minutes

Extra Credit Work:
Endurance:
3 x 800m Run
- 3 min rest

Oly/Strength:
Hang “squat” Snatch
2 x 2 @ 50%
1 x 2 @ 60%
1 x 2 @ 70%
7 x 1 @ 80%

Skill Development:
3 Rounds
Max Strict HSPUs + Max Kipping HPSUs
- rest 2 min

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Wednesday, July 20th

Posted on by Justin

Deadlift 3
- No Touch-and-go reps
- breath & reset between reps
- improve your set-up position

3 Rounds
10 Deadlifts @ 50%
10 Lateral Bar-hop Burpees
400m Run

Rx+ (275/175)

Extra Credit Work:
Endurance:
6 Rounds
200m Jog
200m Run
200m Recovery Walk

Oly/Strength:
Good Mornings
4 x 10

Skill Development:
Triple Under Practice
- then
3 Rounds
10 GHRs
10 GHD Sit-ups

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Tuesday, July 19th

Posted on by Justin

Hang Power Snatch OTM 5×2
Power Snatch OTM 10×1

4 Rounds
7 Toes to Bar
7 Hang Power Snatches (75/55)
14 Box Jumps
200m Run

Rx+ unbroken reps @ (115/80)

Extra Credit Work:
Endurance:
Air Bike
40/30/20/10 Cal
- 1 min rest between

Oly/Strength:
Split Jerk 7×1 @ 80%

Skill Development:
5 Rounds
1 Rope Climb
10 Pistols

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Monday, July 18th

Posted on by Justin

Push Press 3

15-12-9
Thrusters(115/80)
Pull-ups

Rx+
Squat Clean Thrusters
Chest to Bar Pull-ups

It’s going to be really hot. Drink extra water today

Extra Credit Work:
Endurance:
Stretch or ROMWOD
- its too damn hot out

Oly/Strength:
Bench Press 5×5

Skill Development:
EMOM 10 x 1-3 reps
Ring Dips
- or -
Muscle Ups

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