by Philip Sherriff | Sep 15, 2015 | WOD Diary
Warm Up – Sally Up Sally Down: Push Ups Mobility – Triceps Smash (w/barbell) + Rollers (upper back) Strength/ Skill – Push Press 3×5 (65-75-85%+ of 90% of 1RM) = go for MAX reps WOD – ‘helen’ – 3 RFT – 400m...
by Philip Sherriff | Sep 14, 2015 | WOD Diary
Warm Up – Single Arm OH Lunge (Small KB) + 10 Front Squats ( Barbell) Mobility – 15-20 Close Grip OH Squat Holds Strength/Skill – Overhead Squat 3×5 (65-75-85%+ of 90% of 1RM) = go for max reps WOD – 15 minute AMRAP – 5 Squat Cleans...
by Philip Sherriff | Sep 13, 2015 | WOD Diary
Warm Up – Tabata Leg Swings + Air Squats (6 Rounds) WOD AMRAP 5 Minutes 800m Run (SX:600m) ME Burpees Rest 2 Minutes AMRAP 5 Minutes 600m Run (SX:400m) ME Burpee Pullups Rest 2 Minutes For Time (10 min cutoff) 100 Double Unders (SX: 300 Singles) 50 Pistol...
by Philip Sherriff | Sep 11, 2015 | WOD Diary
WOD – In Pairs Complete For Time 100 Kettlebell Swings 100 Goblet Squats 100 Front Rack Lunges 2.4km Run One partner runs while the other works. One person must always be running until the 2.4km is complete. The run can be run in any increment RX: 32/24kg SX:...
by Philip Sherriff | Sep 10, 2015 | WOD Diary
Warm Up: Tabata (Squats, Pushups, Squat Hold, FLR Hold) x 3 WOD – For Time 75 Thrusters (45/30kg SX: 30/20kg) EMOM – 3 Burpees Finisher: 3RFT 100m Swim 15 Pressouts
by Philip Sherriff | Sep 9, 2015 | WOD Diary
Warm Up: 3 RDS- 10 Ring Rows +10 Push Ups + 10 HS Shoulder Taps Mobility: Front Rack Barbell Strength: 15 Minutes to Find 1RM Push Press WOD 21-15-9 (Not For Time) Bench Press (RX: bodyweight SX:3/4 bodyweight) Strict Ring Dips (RX:...
