by Philip Sherriff | Jul 17, 2014 | WOD Diary
Strength Pistol Squats- 3 sets Max Reps each leg. Rest 30 sec between each KB OH Squats- 3 sets of 10 Each Arm Select comfortable weight. Turkish Get Ups- 3 each arm. Select comfortable weight. WOD 1- 30 Muscle Ups for time (10 minute cut off) Rest 3...
by Philip Sherriff | Jul 16, 2014 | WOD Diary
Strength Clean and Jerk 1-1-1 (10 minutes) Strict Press 5-5-5-5-5 (On the minute) WOD ‘Nancy, do you even swim?’ 200m Run 12 Overhead Squats RX: 135/95 L1: 115/75 L2:95/65 100m Swim ...
by Philip Sherriff | Jul 15, 2014 | WOD Diary
Strength Back Squat 3-3-3-3-3 @135% Body Weight WOD AMRAP 20 400m Run Max Pull Ups 200m Run Max Hang Cleans 200m Run Max Push Ups 200m Run Max Hang Snatch 200m Run Max Double Unders Scored by total reps of all...
by Philip Sherriff | Jul 14, 2014 | WOD Diary
Strength Weighted Ring Dips 5-5-5-5-5 Try to match weight used in the 3 reps on the 3rd of this Month WOD 5 RDS for time 35-30-25-20-15 Unbroken Double Unders (Goes down by 5 each round) 200m Run 3 Bar Muscle Ups 200m Run FRESH OUTTA ON_RAMP WOD 5 RDS...
by Philip Sherriff | Jul 13, 2014 | WOD Diary
Strength Death by Kettlebells: 2 in the 1st minute, 4 in the 2nd, 6 in the 3rd until failure to complete reps within the minute. RX:32/24 L1:24/16 WOD AMRAP 5 6 Overhead Squats 10 Front Rack Lunges Rest 2 minutes AMRAP 5 10 Front Squats 6 Overhead Lunges...
by Philip Sherriff | Jul 11, 2014 | WOD Diary
Strength Partner Deadlifts 1-1-1-1-1 Build to heavy singles, pairing with a partner of equal strength if possible. WOD On Beach 3 Rounds 50m KB Swing into Throw (walking lunge to KB) 24/16 50m Suicide Sprints (10m intervals) 50m KB Walking...
