by Philip Sherriff | Aug 25, 2015 | WOD Diary
Warm Up: 3RDS- 10 Hollow Rocks, 10 Lunge pT, 10 Kipping Swings Skill- EMOM 10 Minutes 5 Box Jumps 100m Sprint (80% ME) WOD – For TIme 100 Double Unders 50 Front Rack Lunges (40/30 SX:30/15kg) 25 Handstand Pushups (SX: Double HR Pushups) OLY LIFTING 6:30PM A....
by Philip Sherriff | Aug 24, 2015 | WOD Diary
Warm Up: 5 RDS: 5 Russian Swings + 10 Round the worlds + 5 Strict Press Strength: Strict Press 5-3-1 (75/85/95%) WOD – 7 Rounds for time 7 Pullups 7 Hang Cleans 7 BF Burpees 7 Deadlifts 7 Kettlebell Swings 7 Toes to Bar 7 Push Press Barbell: RX 50/35kg...
by Philip Sherriff | Aug 23, 2015 | WOD Diary
Warm Up: Tabata Squats and Leg Swings Mobility: 20-25 Stiff leg deadlifts (barbell) Strength: Deadlift 5-3-1 (75/85/95%) WOD- 10 Minute AMRAP 5 Wallballs 5 Burpees Finisher (if time): Banded partner sprints (beach) x3 each Cooldown: Couch Stretch 2 min / leg varying...
by Philip Sherriff | Aug 21, 2015 | WOD Diary
WOD – 30 Minute AMRAP 400m Run 10 Stone Over Shoulders 2 Rope Climbs 20 Big Box Jumps Finisher- 5 Minute Bridge Hold (20 Situps at end for every break)
by Philip Sherriff | Aug 20, 2015 | WOD Diary
Strength: Strict Press 3×3 (70/80/90%) WOD – Randy For Time 75 Snatches (35/25kg)
by Philip Sherriff | Aug 19, 2015 | WOD Diary
Warm Up: 5 RDS 10m Ladder Run + 10m Hurdles + 10 Spiderman Lunges Strength: Back Squat 3×3 (70/80/90%) WOD – 5 Rounds for time 50m Swim 30 Pushups (Hand Release)
