by Philip Sherriff | Nov 25, 2016 | WOD Diary
Strength: every 2min for 10min 8 snatch grip Deadlifts @40% of 1rm deadlift WOD: 4RFT 6 Pendlay rows 9 hang power snatches 12 OHS @50/40KGS 1min REST : Margot at the comp on the weekend getting through the OHS ...
by Philip Sherriff | Nov 25, 2016 | WOD Diary
Gymnastics skill/strength: 8 rounds TABATA Hollow rocks Arch holds WOD: “For time” strict JT 21-15-9 Strict HSPU’S Strict ring dips HR push ups
by Philip Sherriff | Nov 25, 2016 | WOD Diary
Strength: Set 1- 3 back squats (3sec pause each rep) 65% 2- 3 back squats (3sec pause each rep) 70% 3- 3 back squats (no pause for speed) 75% WOD: EMOM 6min ODD: 30sec ME lateral burpees over the bar EVEN: ME front squats 60/45KGS 1min REST EMOM 6min ODD: ME double...
by Philip Sherriff | Nov 21, 2016 | WOD Diary
Strength: over 12min build to heavy 4 OHS (3sec pause at bottom) WOD: “For time” 30 squats 100m SWIM 30 push ups 200m SWIM 30 burpees 100m SWIM
by Philip Sherriff | Nov 21, 2016 | WOD Diary
Strength/skill: EMOM 8min ODD: 6 ring rows (4 count lower) EVEN: 6 strict T2B WOD: 4min amrap 5 ring dips 10m Handstand walk 10 KB swings 32/24KGS 2min rest 6min amrap 10 KB swings 10m handstand walk 5 ring...
by Philip Sherriff | Nov 21, 2016 | WOD Diary
Strength: every 2min for 10min 6 unbroken thrusters (work to 6RM) WOD: 5 RFT 5 power cleans 75/60KGS 25 double unders (RX unbroken) : Phil smashing his last set of double unders.
