by Philip Sherriff | Jun 22, 2015 | WOD Diary
Sorry for the late post! Amongst all the action of the weekend, the WOD didn’t get posted! Here it is! Strength: Strict Press 5×5 @60% 1RM WOD 5 Rounds for time 10 Toes to Bar 200m Run 25 Wallballs OLY LIFTING Clean from knee: 1×3@60%, 1×3@70%,...
by Philip Sherriff | Jun 19, 2015 | WOD Diary
WOD – HERO WOD ‘BADGER’ 3 Rounds for time 30 Squat Cleans (43/30kg) 30 Pullups 800m Run “In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq DEC 2007” Finisher: AMRAP 7 Minutes 100 Situps 50...
by Philip Sherriff | Jun 18, 2015 | WOD Diary
GOOD LUCK TO ALL OUR ATHLETES TRAVELLING UP TO TORTURE TODAY! Warm Up: 3 Rounds- Bear Complex x5 + 10 Burpees WOD- For Time 1000m Row 50 Thrusters (30/20kg) (SX:20kg) 200m Swim 50 Burpees 1200m Run
by Philip Sherriff | Jun 17, 2015 | WOD Diary
Warm Up: 10-1 Banded Goodmornings + Banded Deadliftsw/ Shrug Strength: Deadlift 5×5 – Build off 60%1RM WOD- For Time 21-15-9 Power Cleans (60/45) (SX:40/30) Toes to Bar (SX: Knees to Elbow) Cooldown- Banded Front Rack...
by Philip Sherriff | Jun 16, 2015 | WOD Diary
Warm Up:3 RDS 200m Run, 20 Scorpions, 10 KB OHS/ arm, 10 KB Rounds the worlds Strength: Back Squat 10-8-6-4-2-1-2-4-6-8-10 Increase weight each set on way up, match those weights on the way down. WOD 3 Rounds for time 20m Handstand Walk (Scale to 90 sec...
by Philip Sherriff | Jun 15, 2015 | WOD Diary
Warm Up: 3 RDS- 10 Lunge PT, 10 Inchworms, 10 SOTS Press Strength: Push Jerk- 3×5 @65% WOD – For Time 1-2-3-4-5-6-7-8-9-10 Front Squats @80% Bodyweight (Round up to nearest 5kg interval) Bar Muscle Ups (Scale to DOuble chest to bar / banded muscle ups)...
