by Philip Sherriff | Jul 21, 2015 | WOD Diary
A. Strength A- EMOM 10 Minutes 1 Clean and Jerk @85% B. Strength B- 10 minutes to find heavy complex of 1 Hang Clean + 1 Front Squat + 1 Jerk Conditioning- With a 15 minute running clock Every 3 minutes 200m Run AMRAP Squat Clean to Overhead...
by Philip Sherriff | Jul 21, 2015 | WOD Diary
Warm Up 3RDS: 30 sec OH Squat Hold (Stick) + 3 sec FLR Hold + 30 sec bridge Mobility: Banded Lat Pulldowns 30 reps slow release WOD – Hero WOD ‘ROCKET’ 30 Minute AMRAP 50m Swim 10 Pushups 15 Squats Non-Swim / Scaled WOD Scale 50m Swim to 400m Row...
by Philip Sherriff | Jul 20, 2015 | WOD Diary
Warm Up: 3RDS- 10 OH Squats wallball, 10 medball cleans, 10 push-ups Mobility: Oh Squat mobility with partner. Strength: Strict Press 3×3 (70%/80%/90%+) WOD – For Time 400m Run 21 Hang Squat Snatches (55/35kg) 400m Run 15 Hang Squat Snatches 400m Run...
by Philip Sherriff | Jul 19, 2015 | WOD Diary
Warm Up: Rowing Intervals Strength A- Back Squat 3×3 (70/80/90+) Max reps on last set Strength B- Deadlift 2×20 – Climbing WOD – 4 Rounds for time 8 Strict Handstand Pushups 6 Hang Power Cleans (85/60kg) 8 Lateral Box Jumps (24/20) Rest 1 Minute...
by Philip Sherriff | Jul 19, 2015 | WOD Diary
Warm Up: 800m Run + 20 Spiderman Lunges + 20 Pause Squats (barbell) Strength: Back Squat 3×3 (70/80/90% – go for max reps on final set) WOD – 3 Rounds for time 30 Pullups 20 Deadlifts 85/60kg 10 Handstand Pushups Fitness Scale 3 Rounds for time 20...
by Philip Sherriff | Jul 17, 2015 | WOD Diary
Saturday 18th July Warm up: 3 Rounds- 5 pullups, 5 pushups, 5 squats HERO WOD ‘Murph’ *if you’ve got a weight vest – bring it. I’ve got one for a lucky athlete…* For Time 1.6km Run 100 Pullups 200 Pushups 300 Squats 1.6km Run Scaled...
