by Philip Sherriff | Nov 2, 2016 | WOD Diary
Conditioning every 90sec for 12min (8 rounds) 200m sprint WOD: 3x 5min Amraps 1min REST after each 1) 20 double unders 10 squats 2)5 T2B 10 push ups 3)5 C2B 10 KB strict press 24/16kgs
by Philip Sherriff | Nov 2, 2016 | WOD Diary
Strength: Bench press 5 @ 70% 3 @ 80% 1+ @ 90% WOD: 2 rounds 0:00 – 3:00 400m run 3:00 – 6:00 600m row 6:00 – 9:00 AMRAP 3 Burpees to target 6 C2B pull ups
by Philip Sherriff | Nov 2, 2016 | WOD Diary
Strength: 10 min to find heavy 3RM power clean WOD: 5 rounds for max effort reps 1min power cleans 1min front squats 1min double unders 1min rest 55/40KGs : 4:30pm class getting it done. ,
by Philip Sherriff | Nov 2, 2016 | WOD Diary
Strength Deadlifts 70% 5 80% 3 90% 1+ WOD: 3RFT 12 deadlifts 9 hang power cleans 6 STOH 65/50kgs 60sec REST Finisher 3 rounds 60sec weighted plank 60sec REST ?:4:30 crew getting their post WOD stretch on……. Bands every...
by Philip Sherriff | Nov 2, 2016 | WOD Diary
Strength: Bench press (90% of 1rm) 70% x3 80% x3 90% 3+ WOD: 2min AMRAP 20 lateral burpees over the bar In remaining time: Max effort in remaining time: Hang clusters 50/35KG 1min REST 4min AMRAP 30 burpees over the bar In remaining time: Max effort Hang clusters...
by Philip Sherriff | Oct 21, 2016 | WOD Diary
Strength: Deadlift 70% 3/ 80% 3/ 90% 3+ WOD: “for time” Cash in: 400m double front rack carry 24/16KGS Then 10-20-30-40-50 Sit ups KB swings 24/16KGS (RX unbroken) ?:9:15 class on the move ...
