by Philip Sherriff | Oct 21, 2016 | WOD Diary
Strength: Strict press 75% 5/ 85% 3/ 95% 1+ **after each set complete 10 strict T2B** WOD: 16min AMRAP Swim 200m swim 20 press outs 10 burpees Run 800m run 20 HR push ups 10 burpees ?: Jo working on her leg left to knee raise with slow eccentric to get her strong in...
by Philip Sherriff | Oct 18, 2016 | WOD Diary
Skill day 3x 8min EMOM 1) ODD: 7 Deficit handstand push ups EVEN: 3/6 ring muscle ups 2min rest 2) ODD: 10 pistols (5each leg) EVEN: 50 double unders 2min rest 3) ODD: strict dips M-10 F-7 EVEN: strict pull ups M- 10 F-7 Finisher: With a pair 1-10 bicep curls : 5:30...
by Philip Sherriff | Oct 18, 2016 | WOD Diary
Strength: superset 6 (each side) Bulgarian split squats Reverse lunges WOD: 5 rounds 200m run 10 back squats 60kgs/45kgs 30sec rest
by Philip Sherriff | Oct 18, 2016 | WOD Diary
Skill: 8min EMOM ODD: 7 strict T2B EVEN: 40sec RKC plank WOD: 14min AMRAP 3 wall walks 6 bar muscle ups 100 double unders : Coach Zimmo and Coach Jack getting the dubs done.
by Philip Sherriff | Oct 18, 2016 | WOD Diary
Strength: 4x 3 position clean *building in weight no misses* WOD: 3RFT 20 single KB clean and jerks 32/24KGS 25 wallballs (RX unbroken) 200m single arm farmers carry (swapping arms at 100m mark) : Simone on the farmers walk...
by Philip Sherriff | Oct 13, 2016 | WOD Diary
Strength: Bench press (90% of 1rm) 65% 5 / 75% 5 / 85% 5 + WOD: “for time” 2-5-6-8-10-12 Deficit push ups 12-10-8-6-4-2 Burpees Finisher: 5x on the 90sec 50M swim : Pete the gun chipping away at his deficit push ups ...
