by Philip Sherriff | Aug 16, 2016 | WOD Diary
Time trail 1.6km run Skill / strength Every 90seconds for 4 sets *rx unbroken* 1: 30sec ring support hold + 3 strict dips 2: 20sec ring support hold + 5 strict dips 3: 15sec ring support hold + 7 strict dips 4: 10sec ring support hold + 9 strict dips WOD:...
by Philip Sherriff | Aug 16, 2016 | WOD Diary
Strength 3x 2 OHS with 2 sec pause at bottom Wod: Fitness 3 rounds 400m run 21 kb swings 12 pull ups Or 12min Snatch EMOM 1st min: 4 T&G snatches 2nd min: 3 Hang power cleans 3rd min: 2...
by Philip Sherriff | Aug 16, 2016 | WOD Diary
Skill: 12min EMOM MIN 1: ME Freestand handstand HOLD MIN 2: 6-8 strict T2B MIN 3: ME KB L-sit overs WOD: FOR TIME 20 Russian Swings 40/32KGS 15 Body blasters 20 Russian Swings 10 Body blasters 20 Russian Swings 5 Body blasters ...
by Philip Sherriff | Aug 10, 2016 | WOD Diary
Strength: 7min to find a heavy 10M OH walking lunge WOD: 0:00 -6:00 Bear complex *ascending by 1 rep each time* Deadlift + HPC + Front squat + S2OH + Back squat REST 6:00 – 7:00 @7:00 – 14:00 complete 1KM row @14:00 – 20:00 complete AMRAP of...
by Philip Sherriff | Aug 10, 2016 | WOD Diary
Strength 3x unbroken complex 5 strict press 5 push press 15sec hold above head Build up over sets. WOD: 11min AMRAP 200m run 5 C2B 7 T2B 9 HSPUS
by Philip Sherriff | Aug 8, 2016 | WOD Diary
Strength: 3x supersets 10 Back squats 5 Front squats @70% of 1RM WOD: “For time” in pairs 9 rounds: 20 KB Thrusters 24kgs/16kgs 40M shuttle run Cash out: 500m swim 50m 1 for 1 with your partner till both have done 250M...
