by Philip Sherriff | Dec 23, 2016 | WOD Diary
Skill: rope climbs WOD: “for time” 5 rope climbs 25 calories on machine Rest 2min 4 rope climbs 20 calories Rest 1:30 3 rope climbs 15 calories REST 1min 2 rope climbs 10 Calories Rest 30sec 1 rope climb 5...
by Philip Sherriff | Dec 22, 2016 | WOD Diary
Strength: in teams max effort sled push WOD: 20min AMRAP 15 GHD sit ups 10 Burpees 5 Ring muscle ups Reminder to all our members if you have a friend that is keen to join get them to contact us ASAP our NEW beginners program spots are filling up...
by Philip Sherriff | Dec 21, 2016 | WOD Diary
Strength: 3 sets unbroken complex Building in weight 6 strict press- ME push press WOD: 5 rounds Double KB complex 5 double KB swings 5 Hang power cleans 5 Front squats 5 shoulder to overhead 5 20M shuttle runs 24/16KGS photo: 5:30AM crew post WOD...
by Philip Sherriff | Dec 20, 2016 | WOD Diary
Strength/skill: weighted pistols 4x 6 (each leg) WOD: in pairs 2 RFT 30 deadlifts 110/80kgs 30 bar facing burpees 30 triple unders (SX 80 double unders or 180 singles) 200m sprint. : Ciara entering the pain cave with the RX DL weight @ciaramber...
by Philip Sherriff | Dec 19, 2016 | WOD Diary
Strength: Snatch Balance- 3×2 @70-70% Snatch Pull- 3x 2 @100% WOD: 5 ROUNDS of 3MIN AMRAPS 3 Power snatches @ 75% of 1RM 6 Push ups 9 Air Squats REST 1MIN Between 3MIN AMRAPS Finisher: Accumulate 3min in plank ...
by Philip Sherriff | Dec 16, 2016 | WOD Diary
Running clock 0:00 – 10:00 1.6 KM run MAX clean and jerks 60/42.5KGS 10:00- 13:00 REST 13:00- 20:00 800m run Max power snatch 52/36KGS 20:00- 23:00 REST 23:00- 27:00 400m run Max pistols...
