by Philip Sherriff | Apr 19, 2015 | WOD Diary
Warm up: 3 Rounds- 10 Kipping Swings, 3 Skin the Cats, 200m Run A. Strength – Front Squat -5×5 @75% 1RM (rest 1 Min between) B. WOD – 15 Minute AMRAP 10m HS Walk (Scale: 45 Second HS Hold or 20m Bearcrawl) 20 Pistol Squats (Alt) 30 Double...
by Philip Sherriff | Apr 17, 2015 | WOD Diary
Warm Up: 30 Leg Swings/leg, 30 Burpees, 30 Pushups, 30 Leg Swings/Leg A. Skill – Muscle Up (rings) Practice. Transitions and strict muslce ups only. B. WOD -For Time Buy in: 200 Double Unders (400 Single Skips) then, 4 Rounds 5 Ring Muscle Ups 10 Front Squats...
by Philip Sherriff | Apr 16, 2015 | WOD Diary
Warm Up: 1.6km Run – Time Trial A. WOD – For Time 50 Calorie Row 40 Thrusters (20kg) 200m Run 40 Box Jumps (30/24 inch) (Scale to regular) 200m Run 40 Wallballs 50 Calorie Row B. Finisher – 21-15- 9 Toes to Bar...
by Philip Sherriff | Apr 15, 2015 | WOD Diary
Warm Up: 3 Rounds- 40 second wallsit, 20 seconds ME Burpees A: Skill – PISTOLS: Working progressions (Bands, Heel blocks, scaled options. Aiming for a neutral spine and weight in heels) Build to 10 unbroken reps per leg. B. WOD – 3 Rounds for time...
by Philip Sherriff | Apr 14, 2015 | WOD Diary
Warm Up: 400m Run, 50 Squats, 200m Run A. Strength- Push Press 5-5-5-3-1 (@70%x3, 80%x1, 90%x1) B. WOD – AMRAP 12 Minutes 5 Deadlifts (Performance:140/100kgs) (Fitness: 70%1RM) 50 Double Unders (Scaled to Triple Singles) 20 Lunges (Each leg) OLYMPIC...
by Philip Sherriff | Apr 13, 2015 | WOD Diary
Warm Up: 3 RDS- 1- Lunge PT, 15 Oh Squats, 10m Bearcrawl A. Strength – EMOM 12 Minutes Odd: 5 OH Squats @60% 1RM Even: 7 Burpees B. WOD – 5 Rounds for time 7 Toes to Bar 5 Pullups 3 Chest to Bar Pullups 1 Bar Muscle Up 200m Run * Top athletes will...
