by Philip Sherriff | May 13, 2015 | WOD Diary
Warm Up: Every 30 seconds for 5 Minutes- Banded Goodmornings (1st 30) Squats (2nd 30) A. WOD- 5 Rounds for time 50-40-30-20-10 Kettlebell Swings (24/16) 50-40-30-20-10 Box Jumps (24/20) 1000-800-600-400-200m Run Cooldown: Banded Hamstrings / Calf Release...
by Philip Sherriff | May 12, 2015 | WOD Diary
Warm Up: Tabata Handstand Holds and Overhead Squats A. Mobility- Barbell Front Rack B. Strength: Push Jerk 5×3 Building off 70% 1RM C. WOD – AMRAP 15 Minutes 15 Hand Release Pushups 10 Deadlifts (110/70kg) (Fitness: 70/40kg) 5 Bar Muscle Ups (Scale to 10...
by Philip Sherriff | May 11, 2015 | WOD Diary
Warm Up: 3 Rounds of Cindy + 20 Burpees A. Mobility: Couch Stretch (banded) – 2 min / leg B. WOD – 5 Rounds for time 20 Back Squats (off Ground) (70/50kg) (Fitness: 50% of 1RM) 400m Run C. Finisher – EMOM for as long as possible 10 Situps + 7 Toes to...
by Philip Sherriff | May 10, 2015 | WOD Diary
It’s Re-Test Day! If you got your measurements done at the start of the Paleo challenge, now is the time to get them re-done! A. WOD Filthy 50 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50...
by Philip Sherriff | May 8, 2015 | WOD Diary
Warm Up: 3 Rounds- 10 Scorpions, 10 Kipping Swings, 10 Pass throughs, 10 Midline Twists A. WOD – ‘Luce’ 3 Rounds for time 1km Run 10 Muscle Ups 100 Squats (Scale muscle ups to 10 Pullups and Dips) Captain Ronald G. Luce, 27, of the U.S. Army...
by Philip Sherriff | May 7, 2015 | WOD Diary
Warm Up: Flight Simulator (Double Unders) A. Mobility – Keg Stretch 3 Minutes B. Muscle Up Practice- Focus on Transitions and Strict C. WOD – 3 Rounds for time 7 Muscle Ups (Scale to 10 Pullups/Dips) 14 Power Cleans (80/50kg) (Fitness: 45/30) 21 Kettlebell...
