by Philip Sherriff | Jun 3, 2015 | WOD Diary
Warmup: 3 Rounds NFT- 10 OH KB Lunge/Arm + 10 Stiff Leg Deadlifts (KB) + 10 Pushups A. Skill- Burgener Clean Buildup B. Strength – 10 Minutes to find a 1RM Clean and Jerk C. Benchmark WOD – ‘Helen’ 3 Rounds for time 21 kettlebell swings...
by Philip Sherriff | Jun 2, 2015 | WOD Diary
Warm Up- 3 Rounds NFT- 200m Run + 20 Squats + 10 Pushups + 5 Burpees A. Mobility- Banded Shoudler Work (2min/arm) B. WOD – For Time 40 Calorie Row 40 Hang Power Cleans (60/45) (SX:40/30) 40 Kettlebell Swings (32/24) (SX: 24/16) 40 Chest to Bar Pullups...
by Philip Sherriff | Jun 1, 2015 | WOD Diary
Warm Up- Tabata Handstand Holds and Wallballs A. Mobility- Dynamic Front Rack Mobilisation (3 Minutes) B. Strength- Front Squat 5×10 Building off 60% 1rm C. WOD – For Time 100 Double Unders Then, 15-12-9-6-3 Thrusters (60/45kg) (SX:40/30) Ring Dips...
by Philip Sherriff | May 31, 2015 | WOD Diary
Warm Up: EMOM 6 Minutes Odd- 15 Kipping Swings. Even- 10 Pushups A. Mobility- Keg Stretch (barbell) 3 Minutes B. WOD- 4 Rounds for total reps (pullups score separately) 1 Minute AMRAP – Pullups 4 Minute AMRAP – 7 Power Snatch (60/45) (SX:40/30) + 14...
by Philip Sherriff | May 29, 2015 | WOD Diary
Warm Up: 10 Minute Handstand walking practice Setup and practice movements A. WOD – For Time 2 Rounds 30 Push Jerks (60/40kg) 5 Rope Climbs 20 Bench Press (60/30kg) 5 Rope Climbs Then, 1.6km Run Then Rest 2 Minutes Finisher: 30 Stone Over Shoulders for Weight...
by Philip Sherriff | May 28, 2015 | WOD Diary
Warm Up: 2 Rounds- 10 Overhead KB Lunges / Arm,10 KB Swings, 10 KB Round the Worlds A. Skill: Turkish Getup Skill Work 15 Per arm – For form and technique, not for time B.WOD- For Time 50-40-30-20-10 Double Unders Situps 4 Rope Climbs between rounds Cooldown: Banded...
