by Philip Sherriff | Jul 3, 2014 | WOD Diary
Strength Snatch Balance 1-1-1-1-1-1 WOD AMRAP 12 min of: 10 Alt KB Clean and Press 10 Walking KB Swings (Russian height), 10 Alt KB Snatches RX 24/16 L1: scale as appropriate
by Philip Sherriff | Jul 2, 2014 | WOD Diary
Strength Weighted Ring Dips 3-3-3-3 Scale to strict/banded. WOD ‘The Ghost’ 6 Rounds (in any order if not enough rowers) of; 1 min row for calories 1 min of burpees 1 min double unders 1 min rest. Score is total of highest score for each exercise. ...
by Philip Sherriff | Jul 1, 2014 | WOD Diary
Strength. Front Squat 5-5-5-5-5 @ Bodyweight WOD Bergeron Beep Test EMOM for as long as possible; 7 Thrusters (75/55) 7 Pull Ups 7 Burpees This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across...
by Philip Sherriff | Jun 30, 2014 | WOD Diary
Strength EMOM 12 Odd 7 Deadlifts (choose weight) Even: 50 Double Unders (Scale to AMRAP double unders) WOD 5 Rounds FOR TECHNIQUE (scale where appropriate) 1 Rope Climb 5 Strict HSPU 7 Strict Chin Ups 10 Power Cleans RX:155/115 L1:135/95 L2:95/65 ...
by Philip Sherriff | Jun 29, 2014 | WOD Diary
WOD Duathalon For Time: 5km Run (round rock pool) 5 km Row
by Philip Sherriff | Jun 26, 2014 | WOD Diary
Skill Work- Handstands! Part 1- 3 Attempts at a max non-assisted handstand hold. Scale- Have a partner hold your feet. We want to focus on keeping active shoulders and legs straight! Part 2- 3 Attempts Max Distance Handstand Walk Scale 10m Wheelbarrow walks with a...
