by Philip Sherriff | Mar 14, 2014 | WOD Diary
Beach Race- Flags All athletes face down, racing for cones. One less cone than athletes each round. The athlete who misses out on a cone each round is eliminated and must complete a 10 burpee penalty. WOD 1- Partner Time! In teams of 2 One athlete works while...
by Philip Sherriff | Mar 13, 2014 | WOD Diary
Warm Up Swim 5 x50m w/1 min rest between Strength EMOM for 10 minutes 3 Front Squats @60% (with a 2 second pause at the bottom) WOD 10-9-8-7-6-5-4-3-2-1 Box Jumps (30/24) 1-2-3-4-5-6-7-8-9-10 Shoulder to Overhead (135/95) THE STRAND...
by Philip Sherriff | Mar 12, 2014 | WOD Diary
Skill Jerk Technique -Work through around 30 split jerks focusing on foot positioning and pulling under bar Strength Split Jerk (off the racks)- 1-1-1-1-1 WOD For Time 1000m Row 800m Run 100m...
by Philip Sherriff | Mar 11, 2014 | WOD Diary
WOD 1/ Warm Up Banded Good mornings 10-9-8-7-6-5-4-3-2-1 Push Ups 1-2-3-4-5-6-7-8-9-10 WOD Using One Bar 5 Deadlifts (315/225) 10 Bar facing Burpees 10 Deadlifts (225/155) 20 Bar Facing Burpees 15 Deadlifts (135/95) 30 Bar Facing Burpees Then to finish; 50...
by Philip Sherriff | Mar 10, 2014 | WOD Diary
Skill Strict Ring Techniques Progressions for strict muscle ups and dips WOD 4 Rounds for time 7 Power Snatch (95/65) 20 Double Unders 7 Thrusters (95/65) 20 Double Unders
by Philip Sherriff | Mar 9, 2014 | WOD Diary
OPEN WOD 14.2 Weights Male: 95lbs Female: 65lbs TIPS! 1. Hold your WORK:REST for as long as possible. Aim to complete each round as if it is a 1:30 interval, and breaking the C2B early and often. Yes, many of you don’t NEED to break the rounds of 10 & 12,...
