by Philip Sherriff | May 20, 2015 | WOD Diary
Warm Up: 2 Rounds- 20 Banded Squats, 20 Walking Lunges, 20 Pushups A. Mobility- Olympic Wall Squat Hold (3 minutes) B. WOD – For Time 50 Ground to Overhead (40/20) (SX: 30/15) 1 Mile Run 50 Front Rack Lunges (40/20) (SX:30/15) C. Finisher- Tabata Hollow Rocks...
by Philip Sherriff | May 19, 2015 | WOD Diary
Warm Up: 800m Run, 30 Squats, 30 Lunge Pt, 30 banded Goodmornings A. Mobility – Keg Stretch 3 Minutes B. WOD 9 Minute AMRAP 20 Power Snatches (35/20kg) 10 Burpees 200m Run Rest 2 Minutes 6 Minute AMRAP 20 Sumo deadlift highpulls (35/20kg) 10 Kettlebell Swings...
by Philip Sherriff | May 18, 2015 | WOD Diary
Warm Up: Barbell: 5 Rounds- 5 High Hang Cleans, 5 Strict Press A. Strength – EMOM for as long as possible- 3 Power Cleans + 3 Push Jerks RX: 60/45kg, SX: 60% 1RM B. WOD – 4 Rounds for Time 5 Hang Power Cleans (80/50kg) (SX:60/40) 10 Handstand Pushups 50...
by Philip Sherriff | May 17, 2015 | WOD Diary
FRAN DAY! Bring your A-Game! A. WOD – Fran For Time 21-15-9 Thrusters (95/65lbs) Pullups OLY LIFTING A. 6 Sets building off 60% 1RM: 2x Push Jerks + 1 Split Jerk B. Bench Press 5×5 @60-75% 1RM C. Strict Press 3×3 – Finish on...
by Philip Sherriff | May 15, 2015 | WOD Diary
Warm Up: Beach Run Long Boards A. WOD – ‘2007’ For Time 1000m Row, Then, 5 Rounds 25 Pullups 7 Push Jerks (60/45kg) On Ramp: Back Squats and Box Jumps
by Philip Sherriff | May 14, 2015 | WOD Diary
Warm Up: 10-1 Kipping Swings and Squats A. Strength: 5 Sets of: Power Clean + Squat Clean + Push Jerk – adding weight each set B. WOD – 5 Rounds for time 6 Toes to Bar 4 Chest to Bars 2 Bar Muscle Ups 1 Squat Clean (100/60kg) (Scale to 70% 1RM) 5 Burpees...
