by Philip Sherriff | Dec 1, 2015 | WOD Diary
Warm Up: 5 RDS- 5 Deadlifts + 5 High Hang Muscle Cleans + 5 Pause Front Squats + 5 Behind the Neck Presses WOD – On a Running Clock 0:00-10:00 21-15-9 Deadlift Bar Facing Burpees *rest remainder, then;* 10:01-20:00 15-12-9 Overhead Squats Box Jumps (RX=...
by Philip Sherriff | Nov 30, 2015 | WOD Diary
Warm Up: 3Rds- 10 Wall Facing Squats + 10 Scorpions + 10 Spiderman Lunges Mobility – Front Rack Pass Throughs Strength- Front Squats: 5-4-3-2-1 WOD – For Time 400m Run then: 10-9-8-7-6-5-4-3-2-1 Chest to Bar Pullups 1-2-3-4-5-6-7-8-9-10 Wallballs...
by Philip Sherriff | Nov 29, 2015 | WOD Diary
Warm Up: 10-8-6-4-2 Banded Goodmornings + Banded Squats WOD – Every Minute on the Minute for 18 Minutes (6 Rounds) 1st Minute – 12 Deadlifts 2nd Minute – 9 Hang Power Cleans 3rd Minute – 6 Push Jerks Choose Own Weight (Recommended 60/45kg)...
by Philip Sherriff | Nov 26, 2015 | WOD Diary
Warmup- 500m Row then; 10-8-6-4-2 Push Ups + Lunge PT Skill – Handstand Practice a. 5 Wall walks b. 1 Minute Unbroken HS hold c. 10 plate step ups d. 10 unbroken shoulder taps c. ME Free Standing Handstand Holds * Must complete one stage before progressing to...
by Philip Sherriff | Nov 25, 2015 | WOD Diary
Warm Up: 3 RDS- 10 Active Shoulder Hangs + 5 Wall Walks + 5 Scorpions Strength: Weighted Pullups 5×5 – SX= 5x Max Effort Strict Pullups (minimal bands – if you can do more than 10 it’s too easy) WOD – For Time 18-15-12-9-6-3 Wallballs...
by Philip Sherriff | Nov 24, 2015 | WOD Diary
Warm Up: 3RDS- 10 Wall Facing Squats + 10 Kipping Swings + 10 Push Ups WOD – For Time 15 Squat Cleans 30 Toes to Bar 30 Box Jumps (24/20) 15 Bar Muscle Ups (SX=2x Pullups) 30 Shoulder to Overhead 30 Double Unders 15 Thrusters 30 Pullups 30 Burpees 100m...
