by Philip Sherriff | Aug 30, 2016 | WOD Diary
Coach Tamika’s Birthday WOD 5RFT 8 squat cleans 80/60KGS 29 Wallballs 20/14LB RX to blue line beach run cash out: 21 burpee box jumps
by Philip Sherriff | Aug 30, 2016 | WOD Diary
Strength: Clean pulls 4x 2 @110% Jerk balance 4x 4 @60% WOD: 5min AMRAP 3 position clean + 1 jerk @75% REST 1min 6-11min 1KM row REST 1min 12-17min AMRAP 50m SWIM
by Philip Sherriff | Aug 30, 2016 | WOD Diary
Strength: EMOM 9min: 1x snatch * increase load each min* WOD: 12min Amrap- 20 unbroken double Unders RX 10 power snatch 5 OHS 65/45KGS
by Philip Sherriff | Aug 30, 2016 | WOD Diary
Strength: 8min EMOM ODD: weighted ring dips EVEN: 40sec plate hold @wall 15/10kgs WOD: FOR TIME 50 inverted rows (RXD feet on box) **every stop or drop 12 push ups** 100 KBS **every stop or drop 6 burpees**
by Philip Sherriff | Aug 30, 2016 | WOD Diary
Strength: squats superset 80% WOD: 3 RFT 400m run 20 front squats 15 C2B
by Philip Sherriff | Aug 22, 2016 | WOD Diary
Strength: 10min EMOM ODD: ME strict press fail = flow straight into push press for ME reps 70/75% of 1RM strict press EVEN: ME Plyometric plate push ups WOD: 9min AMRAP Ascending by 1 1x HSPU 1 Bar Muscle Up (scale: 1 x pull up 1x dip = 1 MU) Finishing...
