by Philip Sherriff | Jan 19, 2017 | WOD Diary
Conditioning: every 2min for 12- 200m SPRINT Strength/skills: A) EMOM 8min 3/4 eccentrics HSPU’S + 10sec hold at the top B) 8min Tabata Hollow holds Reverse plank
by Philip Sherriff | Jan 18, 2017 | WOD Diary
Strength: every 2min for 10min 2 hang power snatch + 2 OHS WOD: “For Time” Cash in: medball beach run 20/14lb Then… 10-20-30-40 Kb lunges Sit ups Then… Cash out: 200m swim
by Philip Sherriff | Jan 17, 2017 | WOD Diary
Strength/ skill: 8 min EMOM 4 strict pull ups + 10sec hold WOD: 20min AMRAP 3 bar muscle ups 6 burpees 9 power cleans 12 cal row
by Philip Sherriff | Jan 16, 2017 | WOD Diary
Strength: 1RM front squat WOD: “for time” 150 wallballs Every stop or drop = 20 double unders
by Philip Sherriff | Jan 14, 2017 | WOD Diary
Pairs O:00-3:00 Max double unders 3:00 – 9:00 Max squat snatch 50/35kgs 9:00-12:00 Max wallballs Rest 3min (load weights for Deadlifts) 3 RFT 20 HR push ups 20 deadlifts 100/70kgs 20 T2B 20 lateral bar burpees...
by Philip Sherriff | Jan 13, 2017 | WOD Diary
strength: 3x 20 GHD sit ups 3 RFT 5 double KB thrusters 24/16 5 stone over shoulder 50m stone CARRY REST 2min finisher: 300M swim
