by Philip Sherriff | Jun 27, 2015 | WOD Diary
Good Luck to our Crew competing in the Tropic Thunder Twins Comp today! I managed to duck out there and catch a couple of Heats! It’s an epic comp setup and was pumping through the roof! I managed to catch Matty and Mel smashing WOD Two! Both these guys are...
by Philip Sherriff | Jun 26, 2015 | WOD Diary
Saturday 27th June Warm Up: definitely NOT a beach run to long boards… Setup and practice movemets WOD- For Time 25 walking lunges 20 pull-ups 50 box jumps 24/20 20 double-unders 25 ring dips 20 Toes to Bar 30 kettlebell swings, 32/24 30 sit-ups 20 hang...
by Philip Sherriff | Jun 25, 2015 | WOD Diary
Warm Up: 5 Rounds- 5 Hang Cleans, 5 Strict Press, 5 Back Squats (empty barbell) A. Strength: EMOM 7 Minutes- 1 Power Snatch + 3 Overhead Squats @75%1RM P.Snatch B. WOD – For time 5 Squat Clean and jerks (80/45) 400m Run 4 Squat Clean and Jerks (90/50) 400m Run 3...
by Philip Sherriff | Jun 24, 2015 | WOD Diary
Warm Up- Tabata Handstand Holds and Pushups Mobility: Banded Hip Mobility – 90 sec/leg Strength: 8 Sets- 5 Push Press + 5 Front Squats + 5 Thrusters Add weight each set, rest 2 minutes between sets, must be unbroken. WOD: Swim for 10 Minutes Continuously...
by Philip Sherriff | Jun 23, 2015 | WOD Diary
Warm Up – 3 Rounds: 10 kipping swings, 10 wall balls, 10 scorpions WOD- For Time 30 Pullups 200m Medball Run 20 Chest to Bar Pullups 400m Medball Run 10 Bar Muscle Ups 600m Medball Run Finisher: AMRAP 6 Minutes 2 Situps 2 Toes to Bars 2 Burpees...
by Philip Sherriff | Jun 22, 2015 | WOD Diary
Warm Up: 10-1 Inchworms and banded deadlifts Strength: Front Squats Building off 70% (heavier than 2nd June) WOD 21-15-9 Deadlifts (100/60kg) Handstand Pushups 50 Double unders between each round Cooldown: banded hamstrings / hip...
