by Philip Sherriff | Jul 28, 2015 | WOD Diary
Warm Up: 400m Run – Tabata Russian KBS + FLR HOLD Strength: Strict Press 5@75%, 3@85%, 1@95%+ WOD – EMOM 10 Minutes 10 Kettlebell Swings (24/16kg) 100m Sprint (2x50m) *A failed round results in a 1 minute bridge hold at the end – penalty accumulates...
by Philip Sherriff | Jul 27, 2015 | WOD Diary
Warm Up: 3RDS: 10 Spiderman Lunges + 10 Leg Swings + 10 Lunge PT WOD – 3 Rounds for time 600m Run 30 Wallballs 20 Shoulder to Overhead (45/30kg) Fitness Scale 400m Run 20 Wallballs 20 Push Press (30/20kg) Finisher – 5 Minute AMRAP 2 Burpees 2 Situps * Add...
by Philip Sherriff | Jul 24, 2015 | WOD Diary
Warm Up: Beach Run to longboards and back WOD – For Time (in Pairs) 3 Rounds for time 30 Wallballs 30 Sumo deadlift high pulls (40kg) 30 Box Jumps 30 Push Press (40kg) 30 Cal Row 30 Pushups 30 Double Unders Warm Up: Stretch Full...
by Philip Sherriff | Jul 23, 2015 | WOD Diary
Warm Up: 10-8-6-4-2 High Hang Muscle Snatch + Elbow Passthroughs + Front Squats Mobility: Rear Shoulder Sink 2 Min Strength: Ring Dips 5×10 Rest 1-2 minutes between sets Scaled Option: bands or bench dips WOD – For time 12-9-6 Power Cleans (60/45kg)...
by Philip Sherriff | Jul 22, 2015 | WOD Diary
Warm Up: 10 Banded Goodmornings + 10 Single Arms KB Swings, 10 OH KB lunges x3 Mobility: Hamstring activation Strength: Deadlift 3×3 (70/80/90%) WOD – EMOM 14 Minutes 3 KB Snatches/ Arm + 20 Double unders (RX:24/16) No Double Unders Options: 5 snatches/arm...
