by Philip Sherriff | Nov 23, 2015 | WOD Diary
Warm Up: 3RDS- 50 Skips + 20m Spiderman Lunge Mobility: Squat Hold 3 Minutes WOD – 5 Rounds for time 10 Front Squats (60/45kg, SX=40/30kg) 10 Burpees 10 Box Jumps (30/24 inch, SX= 24/20) Finisher – AMRAP 3 Minutes 5 Wallballs 10 Air Squats Cooldown:...
by Philip Sherriff | Nov 23, 2015 | WOD Diary
Warm up: 5 RDS: 5 High Hang Muscle Clean + 5 BtN Strict Press + 5 OH Squats + 5 Burpees Strength: 15 Minutes to find Heavy Hang Squat Clean + Jerk WOD: Every 5 Minutes for 15 minutes Run 800 Meters If you fail to finish in the 5 minutes, just run for the remainder of...
by Philip Sherriff | Nov 20, 2015 | WOD Diary
Warm Up = 5 Rounds of Cindy WOD = 2.6km Run (Around Strand Park and back) with Kettlebell (RX=24/16kg) * You must complete 150 KB swings before you can complete the workout. Swings can be broken up however and done at any point before/during or after the run,...
by Philip Sherriff | Nov 19, 2015 | WOD Diary
Warm Up: 10-8-6-4-2 reps of Kipping Swings + Pushups + Burpees Skill 1 – Muscle Up Practice (10 minutes) Skill 2- Strict Toes to Bar 3×10 WOD- AMRAP 15 Minutes 5 Muscle Ups (SX= 10 Transitions w/band or 15 pullups + 15 dips) 15 Burpees 200m Run...
by Philip Sherriff | Nov 18, 2015 | WOD Diary
Warm Up – Run 800m Mobility- 3 Minutes in bottom of squat + 3 Minute tricep smash (barbell) + 20 kipping Swings Prep (5-10 minutes) – practice thrusters + pullups WOD – ‘FRAN’ 21-15-9 Reps for Time Thrusters (95/65lb) Pullups ...
by Philip Sherriff | Nov 17, 2015 | WOD Diary
Warm Up: 10m Inchworm + 15 Banded Good mornings + 20 Squats x3 Strength: Back Squat 3-3-3-3-3 WOD – For Time 30m Handstand Walk (SX=15 Wallwalks) 50 Kettlebell Sumo Deadlift High Pulls (24/16) 20 Deadlifts (120/80kg, SX= 80/50kg) 50 Kettlebell Sumo Deadlift...
