by Philip Sherriff | Jul 10, 2015 | WOD Diary
Warm Up: 20 Leg Swings, 10 pushups, 10 scorpions, 10 lunges A. WOD – Chipper For Time 1.6km Run 5 Rope Climbs 50 Kettlebell Swings (24/16kg) (sx:16/12) 4 Rope Climbs 40 Burpees 3 Rope Climbs 30 Calorie Row 2 Rope Climbs 20 Stone over Shoulders (Scale weight) 1...
by Philip Sherriff | Jul 9, 2015 | WOD Diary
Warm Up: 3RDS- 10m Inchworm, 10m Over-Unders, 10 banded goodmornings – followed by 400m Run A: Strength- Deadlift 6×1 (building to 1RM) B. WOD -4 Rounds for total reps 1 minute ME Pullups (performance upscale: bar muscle ups) 1 minute ME Burpees 1 minute ME...
by Philip Sherriff | Jul 9, 2015 | WOD Diary
Warm Up: 3 RDS- 10 Lunge PT, 20 Leg Swings, 10 Close Grip OH Squats A. Mobility – Cossack Squats x20/leg B. Strength: Strict Press- 6×1 (building to 1rm) C. WOD: For Time 100 Overhead Squats For time (45/30kg) Every time the bar is dropped – 10 Toes...
by Philip Sherriff | Jul 7, 2015 | WOD Diary
Warm Up: 400m Run – 3RD: 30sec squat hold + 30 sec plank hold A. Mobility: Deep Squat Rocks (ankles) B. Strength – Benchmark: Back Squat 6×1 Climbing (find 1RM) C. WOD- For Time 100-80-60-40-20 Double Unders 20 Pistol Squats between rounds...
by Philip Sherriff | Jul 7, 2015 | WOD Diary
Ring Dips are something that a lot of us struggle with, and are ultimately, a hurdle we must jump to acheive muscle ups. Check out great few pointers from “The Box Magazine” on how to progress your ring dips and have a think what you need to work on! 1....
by Philip Sherriff | Jul 6, 2015 | WOD Diary
* This week we’re starting a new strength cycle, so we’re testing a some 1 Rep Maxes at the back-end of the week! If you’re serious about your training, start recording these numbers so you can work with the percentages programmed and get the most...
