3 Larwin Road, Cherry Hill, NJ

WOD: Saturday, April 21st

Posted on by Alycia


We are hosting a Practical Paleo Nutrition Seminar, 9-5pm. If you didn’t already sign up, feel free to ‘walk in’. Cost is $60.  Starts at 9am, see you there!


Warm Up:
20+ minute jog. Try for 5k or more. Go longer if you’re doing the Broad Street Run. This should NOT feel like a race. This is a jog, not a run.

Accumulate at least 3 minutes in a plank hold. Add in side planks for variety.
- then
25 – 20 – 15 – 10 – 5
Squat Jumps
- then
3 more minutes of plank holds

Log you time in Wodify, discuss your run in the comments.


Warm Up: 3x through – run 50m, 5 push ups, 5 squats, 5 tuck jumps (rest 30 seconds in between rounds)

Skill:  Jump Rope ( try to find max jumps in a row)  OR deck squats

WOD: AMRAP in 5minutes:  1 max distance ball throw, 3 box jumps (use first step of a staircase), 5 thrusters with small weights (canned veggies/tuna), 7 push ups. Repeat those movements for 5 minutes, no rest between rounds.

Game: play with friends/siblings  or have plank contests (max time plank hold. variations include holding one foot up, or opposite foot and hand up)


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One Response to WOD: Saturday, April 21st

  1. Shamus says:

    Can someone remind me what time the classes are today? I don’t want to miss them.

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