by Philip Sherriff | Dec 15, 2016 | WOD Diary
Skill: 3 sets unbroken complex 6 strict HSPU – ME Kipping *rest 2min BTW sets* WOD: 16.4 13min AMRAP 55 Deadlifts 102/70KGS 55 wallballs 55 cal row 55 HSPUS
by Philip Sherriff | Dec 14, 2016 | WOD Diary
Conditioning: Tabata 8min 1. Double unders 2. Hollow rocks WOD: “for time” 10-9-8-7-6-5-4-3-2-1 Sit ups 20-18-16-14-12-10-8-6-4-2 Box jumps Finisher: 10-8min working on your “I need to improve list”…… ? ?: @mackalaa @fergo181...
by Philip Sherriff | Dec 13, 2016 | WOD Diary
Strength: Over 5 sets build to a heavy 10 RM Back Squat (10 – 10 – 10 – 10 – 10) WOD: “for time” FRAN 21 – 15 – 9 Thrusters Pull ups REST 3 minutes 9 – 15 – 21 Thrusters Pull ups...
by Philip Sherriff | Dec 13, 2016 | WOD Diary
Conditioning: every 90 seconds for 5 rounds 200M sprint WOD: 100 KB swings 32/20KGS **every stop or drop 10 push ups** Then…. 2 rounds 200M swim 10 press outs 20 squats
by Philip Sherriff | Dec 13, 2016 | WOD Diary
WOD: one round “for time” in pairs 50 KB thrusters 32/24KGS 25 pull ups 25 burpee box jumps 100 double unders (each) 25 pull ups 25 burpee box jumps 50 KB thrusters Then… Finisher in teams of 4 10:00 minutes MAX calories on the air...
by Philip Sherriff | Dec 9, 2016 | WOD Diary
Strength/skill: 4 supersets- 15 GHD sit ups or weighted sit-ups 10-15 Barbell roll outs WOD: 15min AMRAP 200m farmers carry 24/16KGS 12 T2B 6 HSPU @15:00 – 16:00 REST 16:00 – 21:00 100m swim relays with a pair or 200m run...
