by Philip Sherriff | Mar 28, 2014 | WOD Diary
WOD (30 min time cap, inc. set up) In teams of 2, for total reps 20x 1 minute AMRAPS (Partners alternate between working and resting each minute. Both Partners do their own minute of each exercise) 1. Burpees 2. Thrusters (95/65) 3. Push Ups 4. Deadlifts (95/65) 5. KB...
by Philip Sherriff | Mar 27, 2014 | WOD Diary
Morning Sessions (5:30am/9:15am) Strength Hang Cleans @60% 5-5-5-5 WOD Tabata Rounds (20 sec on/ 10 secs rest=1 round) Squats (8 Rounds) Rest 1 minute Sit Ups (8 Rounds) Rest 1 mintue Push Ups (8 Rounds) Rest 1 minute Bridge Hold (8 Rounds) Rest 1 minute Box...
by Philip Sherriff | Mar 26, 2014 | WOD Diary
Strength Turkish Get Ups 5 singles each arm Build up to a heavy weight you can perform with good form WOD Beach Runs 5x 50m RESTING 30 SECONDS BETWEEN SPRINTS WOD For Time 21-15-9 Alternating KB Snatches (24/16) Lunges Handstand Walk 10m...
by Philip Sherriff | Mar 25, 2014 | WOD Diary
Skill Rope Climbs Either 1 ascent per minute for 10 minutes OR Practice foot clamp WOD AMRAP in 10 mins 10 Overhead Squats (95/65) 10 Push Press (95/65) 10 Deadlifts (95/65) Everytime the bar is placed down, 3 burpee penalty each time. ...
by Philip Sherriff | Mar 24, 2014 | WOD Diary
Strength Power Clean 3-3-3-3-3 WOD 2 Rounds for time 21 Squats 200m Run 21 Push Ups 200m Run 21 Sit Ups 200m Run
