by Philip Sherriff | Aug 18, 2015 | WOD Diary
Kris asked me to make up a workout for her birthday… so here it is! Warm Up: Sally Up Sally Down – OH Squats RX: Barbell / SX: Broomstick WOD- For Time 400m Run (beach) 21 Thrusters 45/30kg 9 Muscle Ups 600m Run (Beach) 15 Thrusters 55/40kg 6 Muscle...
by Philip Sherriff | Aug 16, 2015 | WOD Diary
Monday 17th August Warm Up: 3 RDS- 10m Inchworm + 10m Over-Unders +50 Skips Strength: Deadlift 3×3 (70/80/90% of 1RM+10kg *same as last week*) WOD – AMRAP 15 Minutes 6 Toes to Bar 4 Pullups 2 Chest to Bars 200m Run *10 Kettlebell Swings every break off the...
by Philip Sherriff | Aug 14, 2015 | WOD Diary
Strongman Circuit (in pairs) 2 RDS: 90 seconds per station, 30 seconds rest a. Stone over Shoulders b. Tyre Flips c. Sled Push d. Farmer Carries e. GHD Situps f. Double KB Swings
by Philip Sherriff | Aug 13, 2015 | WOD Diary
Warm Up: 3 RDS- 10m Inchworms, 10 Banded Deadlifts, 10 Pushups Mobility: Keg Stretch 3 Minutes Skill (gymnastics): Handstand Practice (Wall Walks/Holds/ Free Standing/ Walks) WOD – AMRAP 16 Minutes 200m Run 20 Toes to Bar (SX: K2E or Knee Raises) 2 Deadlifts...
by Philip Sherriff | Aug 12, 2015 | WOD Diary
Warm Up: Time Trial 1.6km Run or Row Mobility: Front Rack Banded 90 sec/arm Strength: Strict Press (65/75/85% of 1RM +5kg) WOD- Elizabeth 21-15-9 Reps for Time Power Cleans (60/45kg) Ring Dips Fitness Scale: Weight: 40/30kg DIps: Banded or Box Dips OLY LIFTING A. Find...
by Philip Sherriff | Aug 11, 2015 | WOD Diary
Warm Up: 2 RDS- 400m Run + 10 Lunge PT + 10 OH Squats + 10 Kipping Swings WOD – For Time 1km Row 30 Overhead Squats (60/45kg) (SX:35/25kg) 30 Chest to Bar Pullups (SX: Regular) 500m Row 15 OH Squats 15 Chest to Bar Pullups Finisher – 2 Minute Plank Hold 3...
