by Philip Sherriff | Apr 29, 2015 | WOD Diary
Warm Up 10-9-8-7-6-5-4-3-2-1 Ring Rows and Pushups A. Mobility – 30 Wallslides + 30 Close Grip OH Squats B. 15 Minutes to find 1RM Thruster (off racks) C. WOD- 5 Rounds for time 7 Muscle Ups 21 Burpees Scaled WOD 10 Pullups 10 Ring Dips 21...
by Philip Sherriff | Apr 28, 2015 | WOD Diary
Wednesday Warm Up: 3 Rounds- 10m Inchworm, 10 Burpees, 10 Scorpions A. Mobility – Couch Stretch – 4 positions B. Skill – EMOM 10 Minutes 8 Pistol Squats (Alt) + 100m Foot Sprint Performance Athletes – Front Rack a light kettlebell C. WOD...
by Philip Sherriff | Apr 27, 2015 | WOD Diary
Warm Up 3 Rounds Unbroken: 10 KB Deadlifts, 10 Around the Worlds, 5 OH Press/Arm A. Mobility – 30 Standing passthrough: progressively closer grip B. WOD – AMRAP 20 Minutes 10 Push Press (50/35kg) Fitness: 40/25kg 10 Kettlebell Swings (24/16kg) 10 Box Jumps...
by Philip Sherriff | Apr 27, 2015 | WOD Diary
Warm up 3 rounds Beach run 10 Russian kbs 10 goblet squats A. WOD – for time “Jt” 21-15-9 Hspu Ring dips Hand release Pushups B. Finisher Complete 100 situps Emom 4 toes to...
by Philip Sherriff | Apr 24, 2015 | WOD Diary
TODAYS HERO WOD was… ‘Birt’ 11 Rounds for time Shuttle Run 10 Burpees 10 Situps 10 Thrusters (bar) B. Finisher: 6×50 Swim – (Rest 1 Minute) “PAID THE ULTIMATE PRICE FOR HIS COUNTRY ON 29 OCTOBER 2011 ‘The workout is fast...
by Philip Sherriff | Apr 21, 2015 | WOD Diary
Warm Up: 3 Rounds- 10m Inchworm, 10 Burpees AUSSIE HERO WEEK- Todays WOD was… ‘HOPPY’ 17 Minute AMRAP 21 Lateral Bar over Burpees 16 Box Jumps 8 Front Rack Lunges (60/40kg) 3 Ground to Overhead OLY LIFTING A. Squat Clean 3×5 @75%...
