by Philip Sherriff | Nov 9, 2015 | WOD Diary
Warm Up: 10m Spiderman Lunge + 10m Duck Waddles 3RDS Mobility: Barbell Shoulder Passthroughs Strength: Find Heavy 3RM Thruster in 15 Minutes WOD – 5 Rounds for Time 7 Deadlifts (100/70kg, SX= 70/50kg) 30 Air Squats 7 Handstand Pushups (SX=Box HSPU or 2xHR...
by Philip Sherriff | Nov 8, 2015 | WOD Diary
Warm Up: 10-8-6-4-2 Reps of Ring Rows, Pushups and Kipping Swings Strength: Ring Dips 5-5-5-5-5 (RX= Add weight if possible) WOD – For Time 100 Pullups 50 Burpees OLY 6:30PM A. 2 Snatch Pull (pause below Knee) + Snatch 3@80% B – FInd Heavy Overhead...
by Philip Sherriff | Nov 6, 2015 | WOD Diary
WOD – In Teams of 3 – along edge of beach. For Time 150 Goblet Squats 100 KBS 50 KB Thrusters (Double KBs) 100 Burpees **There must always be one person in the team running to the waters edge and back. Any reps completed when all three team member are on...
by Philip Sherriff | Nov 5, 2015 | WOD Diary
Warm Up: EMOM 10 Minutes – Odd= 10 Hollow Rocks, Even = Double Unders Skill 1- Tabata Ring Support Holds Skill 2 – Muscle Up Transition (False Grip Practice) WOD – 10-9-8-7-6-5-4-3-2-1 Reps for Time Ring Rows (RX= Feet Elevated) Ring Push...
by Philip Sherriff | Nov 4, 2015 | WOD Diary
Warm Up: 500m Row then 3 Rounds Strict Cindy Strength – Front Squat 5-5-5-5-5 WOD – For Time 21 Ground to Overhead 800m Run 15 Ground to Overhead 600m Run 9 Ground to Overhead 400m Run RX=70/50kg...
by Philip Sherriff | Nov 3, 2015 | WOD Diary
Warm Up: 2 Rounds – 10m Spiderman Lunge + 10 Squats + 10m Lunge + 10 Squats WOD – For Time Buy In – 3 Minute Plank (10 burpees done after for each break) Then, 50 Kettlebell Swings (32/24) (SX=24/16) 40 Box Jump Overs (24/20) 30m Walking Lunges...
