by Philip Sherriff | May 6, 2015 | WOD Diary
Warm Up: Sally Up Sally Down + 400m Run A. Mobility – Olympic Wall Squat Hold 3 Minutes B. Back Squat 5×3 – Build off 70% 1RM C. 3 Rounds for time 30 Wallballs 30 Box Jump Overs (24/20) 30 Toes to Bar Scaled WOD – 20 reps of each. ON RAMP:...
by Philip Sherriff | May 5, 2015 | WOD Diary
Warm Up: 800m Run, 20 Leg Swings / Direction / Leg, A. WOD – With a running clock complete; 0:00-10:00 21-15-9 Deadlifts 100/60kg (F:60/40) Bar Facing Burpees 10:01-20:00 15-12-9 Overhead Squats (60/40) (F:40/20) Pistol Squats (per leg) (F: Scaled Options or...
by Philip Sherriff | May 4, 2015 | WOD Diary
Warm up: 5 Rounds: 10m ladder run, 10m Spiderman Lunges, 10 HR Pushups A. Mobility: Calf Release 2 min/leg, 60 sec deadhang off bar B. EMOM 10 Minutes: 5-8 Strict Pullups (unbroken) + 5 Burpees C. WOD – 5 Rounds for time 15 Goblet Squats (32/24) (F:24/16) Beach...
by Philip Sherriff | May 3, 2015 | WOD Diary
Warm Up – EMOM 5 Minutes – 200m Run then, 30 Burpees A. Mobility- Front Rack / Shoulder Mobilisation B. WOD – For Time ‘Double Grace’ 60 Clean and Jerks for time RX:62/43kg SX: Choose suitable weight OR regular Grace ( 30 RPT) C....
by Philip Sherriff | May 1, 2015 | WOD Diary
Warm Up – 400m Medball Carry, 30 Wallballs, 400m Run A. WOD – For Time ‘Angie’ 100 Pullups 100 Pushups 100 Situps 100 Squats No partitioning allowed
by Philip Sherriff | Apr 30, 2015 | WOD Diary
Warm Up – 3 RDS Unbroken 5 High Hang Muscle Cleans (fast) 5 Hang Cleans (squat) 10 Push Jerks A. Strength – EMOM 10 Minutes 3 Bear Complex Cycles @60/45kg (Clean, Front Squat, Push Press, Back Squat, BtN Push Press) B. WOD – For time...
