by Philip Sherriff | Aug 4, 2015 | WOD Diary
Warm Up: Tabata Skipping and Lunge PT A. WOD – For Time 1000m Run 25 Power Cleans 60/45kg 25 Box Jump Overs 24/20 25 Chest to Bars 50 Wallballs 25 Chest to Bars 25 Box Jump Overs 25 Power Cleans Scaled Options Power Clean: 40/30kg Chest to Bar: Regular...
by Philip Sherriff | Aug 3, 2015 | WOD Diary
Warm Up: 400m Run, 3RDS: 5 Kipping Swings, 10 Wallballs, 5 Burpees Mobility: Banded Hips and Shoulders 1min/arm/leg WOD ‘Fran’ 21-15-9 Thrusters 95/65lb Pullups Finisher (if time): 400m Repeats x3 (rest 1 minute) Cooldown: Couch Stretch+ Banded...
by Philip Sherriff | Aug 3, 2015 | WOD Diary
Warm Up: Tabata Rowing + Burpees A. Benchmark: Front Squat 5-3-2-1-1-1 B. EMOM 8 Minutes: 8 Dumbbell Snatches + 20 Double Unders C. WOD: 3 Rounds for time 50 Double Unders 25 TOes to Bar 10 Clean and Jerks...
by Philip Sherriff | Aug 3, 2015 | WOD Diary
Warm Up: 5RDS Ladder Run + 10 Squats + 100m Run Strength: Strict Press (Deload Week) 3×5 (40/50/60%) WOD- AMRAP 12 Minutes 50 Double Unders 30 Box Jumps 10 Barbell Overhead Lunges (40/20kg) Cooldown: Rollers Calves +...
by Philip Sherriff | Jul 30, 2015 | WOD Diary
Warm Up: 15 Kipping Swings, 10 Round-The-Worlds, 30 Second HS Hold Strength: Ring Dips 4×8 (SX: Bands RX+: Weighted) WOD – For Time 10-9-8-7-6-5-4-3-2-1 Strict Pullups (SX: Kippings/ Banded) 1-2-3-4-5-6-7-8-9-10 Toes to bar (SX: Knees to Elbows/Knee Raises)...
by Philip Sherriff | Jul 29, 2015 | WOD Diary
Warm Up: 3 RDS- 10m Inchworm w/pushup + 10m Over-Unders + 10 RDL’s Strength: Deadlifts 5@75%, 3@85%, 1@95%+ WOD: 5 Rounds for Total Front Squats Front Squat Max Reps (RX:Bodyweight, SX: 40/30kg) 10 Burpee Box Jumps 1 Minute Rest Cooldown: Couch Stretch +...
