by Philip Sherriff | Apr 27, 2016 | WOD Diary
Strength: Back Squat 5×3 @85% of 1RM WOD – Thruster Ladder EMOM 25 Minutes – 5 Thrusters Weight increases every 5 rounds RX Loads- 40,45,50,55,60 / 25-30-35-40-45 SX Loads – 20-25-30-35-40 / 15-20-25-30-35 TOMORROW – Thursday 28th April ...
by Philip Sherriff | Apr 22, 2016 | WOD Diary
Skill – Muscle Up Progressions WOD – 15 Minute AMRAP 12 Kettlebell Swings (32/24) 12 Ring Dips 12 Big Box Jumps (30/24 inch) 12 Wallballs TOMORROW – Super Saturday Strikes again – a nasty combination of 2 nasty Ladies as requested by...
by Philip Sherriff | Apr 21, 2016 | WOD Diary
Strength: Find 5 RM Push Press in 10 Minutes WOD – 21-15-9-6-3 Reps for time Handstand Pushups Deadlifts (100/70kg, 70/45kg) Bar Facing Burpees TOMORROW – Friday 22nd April Skill – Muscle Up Progression Work WOD – Gymnastic AMRAP...
by Philip Sherriff | Apr 20, 2016 | WOD Diary
Strength (WOD) – Bear Complex – Complete 6 Sets (not for time) • 1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 Push Press 7 unbroken rounds of the complex = 1 full set. Rest 3-4 minutes between sets. Each movement must be distinct. No...
by Philip Sherriff | Apr 19, 2016 | WOD Diary
Strength: Deadlifts 5×3 @85% of 1RM WOD – 4 Rounds for Time 20 Back Squats, from ground (70/50kg, SX: 45/30kg) 400m Run TOMORROW – Wednesday 20th April WOD – Strength: BEAR COMPLEX! Finisher:...
by Philip Sherriff | Apr 18, 2016 | WOD Diary
Warm Up: 4x400m Run (rest 1 minute between) WOD – 5 Rounds for time 60 Double Unders 40 Air Squats 20 Calorie Row TOMORROW – Tuesday 19th APRIL Strength: Deadlifts (strength progression) WOD – Running and...
