856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

← Older posts Newer posts →

Tuesday, July 22nd

Posted on by Justin

Back Squat, Building in weight 10 – 8 – 6 – 4 – 2

WOD 1:
21 – 15 – 9
KB Swings
Lateral Burpees (hop over KB)

- rest 3-5 minutes

WOD 2:
1000m Row

Posted in WOD | Leave a comment

Monday, July 21st

Posted on by Justin

Deadlift 3×3

3 Rounds
400m Run
12 Deadlifts
21 Wallballs

Extra Credit:
EMOM 10
1-3 Muscle-ups
or
Muscle-up Skill Work / Pull-ups / Ring Dips

Posted in WOD | Leave a comment

Saturday, July 19th

Posted on by Justin

Shoulder Press 5

AMRAP in 20
400m Run
10 Pull-ups
10 Shoulder to Overheads (115/80)

Posted in WOD | Leave a comment

Friday, July 18th

Posted on by Justin

Paused Back Squat 3

21-15-9
Pull-ups
Front Squats (95/65)
Box Jumps (24/20)

Extra Credit:
5 Rounds for Max Meters
1 Minute Row
1 Minute Rest

Posted in WOD | Leave a comment

Thursday, July 17th

Posted on by Justin

Power Snatch 2

30 Bar hop Burpees
400m Run
15 Power Snatches (115/80)
800m Run
15 Power Snatches
400m Run
30 Bar hop Burpees

Extra Credit:
3×10 GHRs
3×10 GHD Sit-ups

Posted in WOD | Leave a comment

Wednesday, July 16th

Posted on by Justin

Push Press 3

3 Rounds
10 Power Clean & Jerks (As heavy as possible)
400m Run

Extra Credit:
Handstand Practice
Walks, HSPUs, free-standing holds, etc

Posted in WOD | Leave a comment

Tuesday, July 15th

Posted on by Justin

Front Squat 4

5 Rounds
5 Front Squats (155/105)
5 Back Squats
10 Toes to Bar
15 Wallballs

Extra Credit:
20 Turkish Get-ups

Posted in WOD | Leave a comment

Monday, July 14th

Posted on by Justin

Clean & Jerk 1

5 Rounds
10 Power Cleans (135/95)
10 Burpees

Extra Credit:
Dumbbell Bench Press 3×10
Dumbbell Rows 3×10

Posted in WOD | Leave a comment

Saturday, July 12th

Posted on by Justin

Hex Bar Deadlift 4

Drunken Bear
3 Rounds
Bear Crawl 50 ft
400m run
30 KB Swings
15 pull-ups

Posted in WOD | Leave a comment

Friday, July 11th

Posted on by Justin

OTM 10
Hang Clean 2

3 Rounds
7 Muscle-ups (sub 14 Pull-ups)
14 Front Squats (115/80)
35 Double Unders (or 105 Single unders)

Extra Credit:
3 Rounds
Max Strict HSPUs + Max Kipping HSPUs
or
5 x Max Handstand Holds

Posted in WOD | Leave a comment ← Older posts Newer posts →