by Philip Sherriff | Nov 16, 2015 | WOD Diary
Warm Up: Bergener Warm Up Strength: Touch and Go Power Clean 5-4-3-2-1 (add weight each set) WOD – 3 Rounds for Time 10 Clean and Jerks (70/50kg, SX=50/35kg) 50 Double Unders 50m Walking Lunge 350m Run Cooldown: Banded Couch Stretch +...
by Philip Sherriff | Nov 15, 2015 | WOD Diary
Warm Up: tabata FLR + Pushups (alternating) + 400m Run Mobility – Front Rack Warm Up Strength- Find 1RM Strict Press in 15 Minutes WOD – CrossFit Games Open 13.2 10 Minute AMRAP 5 Shoulder to Overhead (50/35kg) 10 Deadlifts (50/35kg) 15 Box Jumps...
by Philip Sherriff | Nov 13, 2015 | WOD Diary
Warm Up: Beach Run Skill (10 minute cutoff) – 21-18-15-12-9-6-3 Unbroken Pullups for time WOD – In pairs for time 2 Rounds 600m Run 40 Partner Deadlifts (80/60) 40 Thrusters (bar cannot touch the ground) (40/30) 40 Overhead Lunges (in sync)...
by Philip Sherriff | Nov 12, 2015 | WOD Diary
Warm Up: Sally Up Sally Down + 400m Run Benchmark: 1km Row For Time (100% effort) WOD – 3 Rounds for Time 50m Swim 50m Lunge 50 Double Unders Non-Swim Option = 1000m Row (for bad excuses) 500m Row (for reasonable excuses) Finisher: 30 Press Outs For Time...
by Philip Sherriff | Nov 11, 2015 | WOD Diary
Warm Up: 2 Rounds 400m Run + 20 Medball Cleans + 10 Wallballs Strength: 3×10 (per leg) Front Rack Step Ups. RX= KB to 20inch box – choose weight WOD – 7 Rounds for Time 7 Power Cleans 7 Thrusters 7 Burpees RX= 45/35kg SX=35/25kg...
by Philip Sherriff | Nov 10, 2015 | WOD Diary
Warm Up: Junkyard Dog Skill: EMOM 10 Minutes. Odd – 6-10 Toes to Bar (unbroken), Even – 5-7 Strict Pullups WOD – 5×3 Minute Rounds 10 Box Jumps 200m Sprint Max Effort Kettlebell Swings (RX=32/24, SX=24/16) Finisher: 21-15-9 Medball Situps...
