by Philip Sherriff | Mar 23, 2015 | WOD Diary
A. Strength Pause Deadlifts (3 Position) 5×5 B. WOD- For Time 5 Rounds 15 Chest to Bar Pullups (Scale to regular pullups) 400m Run 10 Burpees for every break in each pullup set. ON RAMP: Power Snatches and Handstand...
by Philip Sherriff | Mar 22, 2015 | WOD Diary
OPEN WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand...
by Philip Sherriff | Mar 20, 2015 | WOD Diary
Warm Up- EMOM 10 Minutes Odd- Handstand Walk 15m Even- 10 Burpees A. Strength 10 Minutes to find 1RM Deadlift B. WOD 3 Rounds for time 50m Shuttle Run (sand) 15 Goblet Squats (P: 32/24) (F:24/16) 10 Burpees On Ramp: Box Jumps/ Back...
by Philip Sherriff | Mar 19, 2015 | WOD Diary
A. Strength EMOM 7 Minutes 5-8 Ring Dips (aim for at least 5 strict) Performance- Weighted Dips Scale- Banded Dips B. WOD – AMRAP 9 Minutes 2 Wallballs 2 Power Snatches (Performance: 60/45kg) (Fitness:45/30kg) 4 WB 4 PS etc… Finisher: 3 ME Front...
by Philip Sherriff | Mar 18, 2015 | WOD Diary
Warm Up- 1000m Row A. Front Squat 3-3-3-3-3 (start at 70%1RM, add 5-10kg/set) B. WOD 3 x 3 Minute AMRAPS (1 min rest between) 30 Box Jumps (24/20) 20 HR Pushups ME Burpees *Score is total burpees* ON RAMP: Power Cleans/...
by Philip Sherriff | Mar 17, 2015 | WOD Diary
Warm Up – Flight Simulator (Double Unders) A. Strength – 15 Minutes to build to heavy single Split Jerk B. WOD – For Time 21-15-9 Overhead Walking Lunges (20/10kg) Situps Handstand Push Ups OLY LIFTING A. 3 pos. Clean (Squat) x5 sets (60%x1,...
