by Philip Sherriff | Nov 28, 2014 | WOD Diary
Strength 3 Max Distance Stone Carries WOD For time- 30 minute cut-off Performance 10 Rounds for time 3 Squat Snatches (RX: 165/115 SX: Choose heavy triple) 6 Strict HSPU (deficit for advanced) 9 GHD Situps Fitness 5 Rounds for time 3 Squat Snatches (RX: 95/65 SX:...
by Philip Sherriff | Nov 27, 2014 | WOD Diary
Friday 28th Strength Front Squats 5×5 @ 70% WOD Performance AMRAP 12 minutes 5 Deadlifts 10 Hang Power Cleans 15 Front Squats RX: 135/95 SX: 95/65 Fitness AMRAP 12 Minutes 5 Deadlifts 10 Front Squats 15 Front Squats RX: 95/65...
by Philip Sherriff | Nov 26, 2014 | WOD Diary
Strength Dead By Kettlebells 2 Kettlebell Swings on the first minute 4 on the second, 6 on the third… until fail RX:32/24 SX:24/16/ Choose WOD Performance EMOM For as long as possible (or 20 minutes) Even- 20 Double Unders +3 Power Cleans (135/95) Odd- 5 Bar...
by Philip Sherriff | Nov 25, 2014 | WOD Diary
Hero WOD ‘Jason’ For Time 100 Squats 5 Muscle Ups 75 Squats 10 Muscle Ups 50 Squats 15 Muscle Ups 25 Squats 20 Muscle Ups There will be a scaled option on the...
by Philip Sherriff | Nov 24, 2014 | WOD Diary
Strength Romanian Deadlifts 5-5-5-5-5 @65-75% 1RM Deadlift WOD ‘Fitness’ For time 50 Thrusters (65/45) EMOM 3 Burpees ‘Performance’ For time 75 Thrusters (95/65) EMOM 2 Power...
by Philip Sherriff | Nov 19, 2014 | WOD Diary
WOD 5 Rounds for time 20m OH Lunge (45/25lb Plate) 21 Burpees Finisher 5x50m Swim (1 minute rest between)
