by Philip Sherriff | Aug 22, 2014 | WOD Diary
As many unbroken reps as possible for each of the following; Wallballs Kettlebell Swings 32/24 Pull Ups Double Unders (10 rep buffer) Rest as needed between exercises. One attempt at each. These will be re-tested in 2 weeks! Make sure athletes record their scores and...
by Philip Sherriff | Aug 21, 2014 | WOD Diary
Strength L Sits 5 Max Efforts- Score is total seconds Rest 60 sec between attempts WOD For Time Complete: 100m Swim 20 Press Outs (pool) 50 Double Unders 400m Run 50 Wallballs 400m Run 50 Double Unders 20 Press Outs (pool) 100m Swim Non-Swimmers:...
by Philip Sherriff | Aug 20, 2014 | WOD Diary
Strength Push Press Build to 5 Rep Max on the following rep scheme: 20-15-10-5 WOD 12 Minute AMRAP 12 Back Squats (RX135/95, L2:115/75, L1:95/65) 8 Front Rolls 6 Chest to Bar Pull Ups (Scale to reg) Finisher 20 Levers on ground (Grip pole, lower slowly...
by Philip Sherriff | Aug 19, 2014 | WOD Diary
Strength Front Squat (Set every 2 minutes) 3-3-3-3-3 WOD Terrible Triplet 6 Squat Snatch (RX:135/95, L2:95/65, L1: 65/45, FRESH= Front squat) 12 Bar Facing Burpees 18 Box Jumps (24/20) 800m Run to...
by Philip Sherriff | Aug 18, 2014 | WOD Diary
Strength Weighted Pull Ups (strict) 5-5-5-5-5 Ring Dips (strict) 8-8-8-8 WOD 3 RDS for time; 10 Thrusters (RX:95/65, L2:65/45) 400m Run 10 Push Press (RX:95/65, L2:65/45) 38 Double...
by Philip Sherriff | Aug 17, 2014 | WOD Diary
Skill 3 max effort attempts at Ring Rows (legs raised on box). Rest 1 min between efforts 3 Max effort attempts at Push Ups (no rest at top). Rest 1 min between efforts. WOD 21-15-9 Big Box Jumps (RX:30/24, L2: 24/20) Handstand Push Ups (Scale to Box HSPU)...
