Archive | WOD

Strength:
Push Press 3,3,3,3,3

Conditioning:
5 Rounds
5 Burpees
50ft Walking lunges
10 DB Push Presses
50ft Walking lunges
10 Pull-ups

Power:
Hang Power Clean 3, 3, 3, 3, 3

Conditioning:
AMRAP 15 minutes
5 Knees to Elbows
7 DB Squat cleans
9 Push-ups

Strength:
Deadlift 5, 5, 5

Conditioning:
20-15-10-5
Thrusters
Squats
KB Swings

Strength:
2 x Max Deadhang Pull-ups

WOD:
15 Pull-ups
10 DB Clean & Jerks
200m Run
10 Pull-ups
10 DB Clean & Jerks
400m Run
5 Pull-ups
10 DB Clean & Jerks
800m Run

Strength:
Front Squats 3, 3, 3, 3, 3

Conditioning:
3 x 500m Row
3 minute rest between rows

Cash Out:
Tabata Plank holds

Strength:
Press 3×3

Conditioning:
AMRAP in 10 minutes
10 Pull-ups
10 KB Swings
10 Burpees

Cash out:
Tabata Plank holds

“Fight Gone Bad!”

Three rounds of:
Dumbbell Thrusters (Reps)
Sumo deadlift high-pulls, 75 pounds (Reps)
Box Jumps, 20″ box (Reps)
Push-presses, 75 pounds (Reps)
Row (Calories)

One minute per movement. The clock does not reset or stop between exercises. There are three five-minute rounds with a one-minute break between rounds. One point is given for each rep, except on the rower where each calorie is one point.

Power:
Power Snatch 5×2

Conditioning:
AMRAP in 20 Minutes
300m Run
9 Dumbbell Deadlifts
7 Dumbbell Power Cleans
5 Dumbbell Push Presses

Buy in:
5 Rounds
5 Pull-ups
10 KB Swings
15 Squats

Strength:
Back Squat 3, 3, 3, 3, 3

Cash out:
Foam roll those legs

Cash in:
500m Row

5 Rounds
Deadlift, 3 reps
Max reps push-ups

rest as needed between rounds

Cash out:
500m Row

Note: Tonight’s 7:00pm running group is meeting at the corner of Reillywood Ave and Centre Street in Haddonfield. Bring a watch with a timer function or a stop watch if you own one. See you there!