by Philip Sherriff | Aug 14, 2014 | WOD Diary
Strength / Skill Power Clean Ladder. In teams of 2 (same gender) In 7 minutes climb the ladder as high as possible. Weights are to be progressed through as follows; Male, 135, 185, 205, 215, 225, 236, 245. Female: 75, 95, 115, 126, 135, 146, 155 Scale: AMRAP 7...
by Philip Sherriff | Aug 13, 2014 | WOD Diary
Strength / Skill 3 RDS 20 GHD Sit Ups- 1 Rope Climb For technique, not time. WOD EMOM for 14 minutes Odd Minute: 100m Sprint Even Minute: 10 Burpees (as fast as possible)
by Philip Sherriff | Aug 12, 2014 | WOD Diary
Strength Front Squat 5-5-5-5-5 WOD AMRAP 14 Minutes 10 Toes to Bar 20 Wallballs 30 Lateral Jumps (over yellow hurdles) Finisher 3 sets- Max Effort L-Holds, hanging off pull up bars....
by Philip Sherriff | Aug 11, 2014 | WOD Diary
WOD AMRAP 20min 3 H. Squat Clean (RX: 185/135, L2: 155/115, L1: 115/95) 6 Strict Ring Dips 9 Box Jumps 27 Double Unders
by Philip Sherriff | Aug 10, 2014 | WOD Diary
Skill 2.6km Run- Strand Park and back WOD 100 Squats- 300m Swim- 100 Sit Ups Non-Swimmers Scale- 2km Row instead of swim
by Philip Sherriff | Aug 8, 2014 | WOD Diary
WOD In teams of three complete: 75 Back squats 95/65 50 Pull-ups 25 Shoulder-to-overhead 95/65 75 Front squats 65/45 50 Pull-ups 25 Shoulder-to-overhead 65/45 75 Overhead squats 45 50 Pull-ups 25 Shoulder-to-overhead (45 lbs) 75 Back squats (135 lbs) 50 Pull-ups 25...
