by Philip Sherriff | Dec 9, 2016 | WOD Diary
Strength: 4 supersets 6 bench press @75% of 1rm 12 deficit push ups WOD: 4 rounds for time 12 deadlifts RX 1.5 x body weight 400m row : Pete getting the job done
by Philip Sherriff | Dec 8, 2016 | WOD Diary
Skill: 10min EMOM ODD: ring muscle ups EVEN: handstand walking WOD: 21min EMOM 1ST min: 10 strict dips from muscle up /SX 10 strict dips 2ND min: 15 box jump overs /SX 10 on and over 3RD min: 20 front rack lunges 25/16kgs /SX 12 lunges. : girl power at 9:15 ...
by Philip Sherriff | Dec 7, 2016 | WOD Diary
Strength: every 2min for 10min 5 thrusters increasing load WOD: every 5 min for 4 rounds 4min AMRAP 400m run 50 double unders Max effort: thrusters @90% of today’s heavy 5RM. 1min REST : Aidan getting his 85kgs for 5 done...
by Philip Sherriff | Dec 6, 2016 | WOD Diary
Every 3min for 15min 2 hang power snatch 2 hang snatch In pairs…. Party with the girls “for time” split reps as needed 30 snatches 60/40kgs 150 wallballs 30 power clean and jerks 60/40kgs : Zimmo & Nez at All stars...
by Philip Sherriff | Dec 3, 2016 | WOD Diary
WOD: Pairs wod “3 rounds for time” 400m OH plate carry 20 Thrusters 20 T2B 20 Wallballs 20 Cleans
by Philip Sherriff | Dec 2, 2016 | WOD Diary
Skill: 15min play time: learning how to rope climb WOD: 3 RFT 50 double unders 2 rope climbs 4 stones over shoulder (heavy) 50m stone carry bellow is a photo of Grace one of our new members just finished our beginners program straight into our normal classes!...
