by Philip Sherriff | Nov 2, 2015 | WOD Diary
Strength: Jockey (partner) Carry 800m (alternating whenever) WOD- 6 Rounds For Total Reps 30 Seconds ME Bar Muscle Ups (SX= Chest to Bars/ Pullups) 30 Seconds ME Burpees 60 Seconds Rest Finisher – Tabata Plank (Rest in Pushup Position) Cooldown:...
by Philip Sherriff | Oct 30, 2015 | WOD Diary
WOD 1 – 400m Kettlebell Carry – 15 burpees everytime Kettlebell comes out of front rack WOD 2 – For Time (solo) 200 Double Unders (SX=400 Skips) 200m Walking Lunges 100 Wallballs 100 Weighted Situps
by Philip Sherriff | Oct 29, 2015 | WOD Diary
Warm Up: EMOM 10 Minutes. Odd= Double Unders, Evens = 10 Hollow Rocks Skill 1 – 2 Minutes Skipping (single) + Tabata Double Unders Skill 2 – 400m Run Every 3 Minutes x 3 WOD – For Time 50 Wallballs 200m Swim 100m...
by Philip Sherriff | Oct 28, 2015 | WOD Diary
Warm Up – 500m Row + 3 Rounds of Cindy Strength: EMOM 10 Minutes. 2 Snatch Pull + 1 Snatch WOD – For Time 21-15-9 Power Clean (RX=70/45kg, SX=45/35kg) Handstand Walk 10m (SX= Bear Crawl 30m or Wall Walks)
by Philip Sherriff | Oct 27, 2015 | WOD Diary
Warm Up: 2 Rounds – 10m Spiderman Lunge + 10 Squats + 10m Lunge + 10 Squats Strength: EMOM 10 Minutes. Odd: 10 Pistol Squats, Even: 10 Burpees WOD – For Time 30 Calorie Row 30 Step Ups (Front Rack 45/30kg – 20 inch box, SX= Kettlebell) 30 Burpee...
by Philip Sherriff | Oct 26, 2015 | WOD Diary
Warm Up: 3 Minute Plank + 20 Snatch Pulls + 20 Snatch Balance Strength: Back Squat 3-3-3-20 (drop weight to 50% for set of 20) WOD – For Time 21-15-9 Squat Snatch (45/30kg, SX= Power Snatch) 400m Run
