by Philip Sherriff | Sep 23, 2015 | WOD Diary
Warm Up: 5RDS- 5 Kipping Swings + 5 Wallballs + 5 Burpees Skill – Muscle Up Practice 3×10 False Grip Ring Rows 3×5 False Grip Pullups WOD – For time 9-7-5 Cleans (RX:80-90-100kg/ 50-60-70kg) Muscle Ups Scaled WOD (if Clean 1RM =<80/50kg + no...
by Philip Sherriff | Sep 22, 2015 | WOD Diary
REGISTERED FOR IN HOUSE COMP YET?? WOD’s Released soon! Warm Up: 3RDS- 10 Single Arm KB OH Lunge + 50 Skips Mobility: Keg Stretch Overhead Squat 3×3 (70/80/90%) WOD – 10 Rounds for time 10 Kettlebell Swings (24/16kg) 10 Box Jumps Shuttle Run (5x10m)...
by Philip Sherriff | Sep 21, 2015 | WOD Diary
IN HOUSE COMP THIS SATURDAY – REGISTRATION IS A MUST! WODS RELEASED TOMORROW! Warm Up: 10m Spiderman Lunge + 10m Duck Waddle + 10 Strict Press WOD – For Time 800m Row 30 Thrusters (RX:70/50kg, SX:50/40kg, SX2: 40/30kg) 800m Row Finisher-...
by Philip Sherriff | Sep 20, 2015 | WOD Diary
Warm Up – 3 RDs: 10 Wall facing squats + 10 Kipping Swings + 30 sec HS Hold Strength: Push Press 3×3 (70/80/90% of 90%1RM) WOD – 5 Rounds for time 1 Clean + 3 Front Squats + 5 Shoulder to Overheads (RX:70/50kg, SX:40/30kg) 200m Run 8 Toes to Bar 6...
by Philip Sherriff | Sep 17, 2015 | WOD Diary
Warm Up – 400m Row – 400m Run – 20m Spiderman Lunge Strength/ Skill – EMOM 5 minutes 5-8 Strict Pull Ups WOD – AMRAP 20 minutes – 25m OH Lunge 20/15kg – 3 Rope Climbs (SX: 10 Strict Pull Ups) – 10 Handstand Push Ups...
by Philip Sherriff | Sep 16, 2015 | WOD Diary
Warm Up – 3 RDS: 2 Skin the Cats, 5 Kipping Swings, 10 Scorpions Strength/ Skill – Muscle Up Practise – Transitions, Kip banded etc WOD – 4 Rounds for time – 30 Air Squats – 20 Deadlifts (70/50kg) – 10 Shoulder to...