by Philip Sherriff | Feb 1, 2015 | WOD Diary
Warm Up Leg Swings x20 each leg Banded Hamstrings- 1 min each leg Skills Flight Simulator (10 minute cutoff) 5 to 50 then back down to 5 (in multiples of 5) unbroken double unders Must break between sets. Scale to Double reps (10-100-10) WOD Every 3 Minutes for 5...
by Philip Sherriff | Jan 29, 2015 | WOD Diary
Strength Build to a heavy squat clean in 15 minutes WOD Death By… Front Squats Using 60% of your max Squat Clean weight 1 on the first minute, 2 on the second minute. Run 400m once failed or tapped...
by Philip Sherriff | Jan 28, 2015 | WOD Diary
Strength EMOM 5 Minutes- 3 Strict Press EMOM 5 Minutes- 6 Push Press EMOM 5 Minutes- 9 Push Jerks Maintain same weight across all sets. Barbell is taken from the ground. RX Recommended weight is 50kg/30kgs. Scaled weights is a load you can maintain good efficiency and...
by Philip Sherriff | Jan 27, 2015 | WOD Diary
WOD 5 Rounds for time 200m Run 20 Pistols (alt legs) (scale to 15 lunges per leg) 20 Wallballs Finisher 3 Rounds 30 Situps 30 Medball V-Ups
by Philip Sherriff | Jan 27, 2015 | WOD Diary
STRONGPERSON SATURDAY! In Pairs, complete 2 minute AMRAPS at each station; (1 min rest between) – Farmer Carries – Stone over Shoulders – GHD Situps – Sled Pushes – Tyre Flips – KB Snatch+ Push Jerk (alt...
by Philip Sherriff | Jan 27, 2015 | WOD Diary
Skill EMOM 10 minutes- 3-6 Muscle Ups (or appropriate scales) WOD 15 Minute AMRAP 5 Power Snatches (RX:135/95, SX:95/65) 10 Ring Dips 30 Double Unders
