by Philip Sherriff | Sep 8, 2016 | WOD Diary
6TH September 2016 Strength: 10min EMOM (increasing load) 1 power clean 2 front squats 1 split jerk WOD Swim Cash in: 20 strict T2B 3RFT 100m swim 20 press outs Or Dry Cash in: 20 strict T2B 3RFT 400M run 20 HR push ups Cash out: 500m...
by Philip Sherriff | Sep 8, 2016 | WOD Diary
5th September 2016 Skill: A) 10 min handstand walking practice B) 3x ME unbroken reps HSPU WOD: 5RFT (single KB) 10 HPC 10 OH lunge 10 Push press (Every stop or drop= 10 HSPU)
by Philip Sherriff | Sep 8, 2016 | WOD Diary
Friday 2rd September Strength: building to a 1rm strict pull up over 5 sets 1st min: 5 strict pull ups 2nd min: 4 strict pull ups 3rd min: 3 strict pull ups 4th min: 2 strict pull ups 5th min: 1 strict pull up WOD “pure strength” 12-9-6-3 Strict pull ups...
by Philip Sherriff | Sep 8, 2016 | WOD Diary
Thursday 1ST September Strength: 8min to find heavy clean and jerk Rest 2min deload 70% of today’s heavy then… 8min EMOM 1 clean + 2 FS WOD: for time 1KM row 25 clusters 65/50 RX 70/55 RX+ 500M row
by Philip Sherriff | Sep 8, 2016 | WOD Diary
Wednesday 31st August Strength: Superset squats @85% Then 3×10 front rack Bulgarian split squats WOD: for time 1KM run 500M swim (sx 350M)
by Philip Sherriff | Sep 8, 2016 | WOD Diary
Tuesday 30th August Strength: 10min EMOM Odd: 8 strict T2B Even: 40sec flutter kicker WOD: 4RFT 25 T2B 50 double unders 10 push press 60/50KGS
