by Philip Sherriff | Feb 25, 2016 | WOD Diary
WOD EMOM 5 Minutes 5 Pullups 10 Pushups 15 Squats *at the end of the 5th minute8 3 Rounds 50m Swim 20 Burpees 50m Swim 20 Medball Situps Extended Mobility work to finish TOMORROW Friday 26th Feb AM Classes will be a regular WOD, NOT a recovery WOD! The...
by Philip Sherriff | Feb 24, 2016 | WOD Diary
Skill: 5 Rounds 45 seconds – ME Handstand Pushups (SX: HS Hold) 15 Seconds rest 45 Seconds – ME Russian Kettlebell Swings (24/16kg) 15 Seconds rest WOD – AMRAP 10 Minutes 3 Power Cleans (RX:70/50kg, SX:50/35kg) 2 Pistol Squats 3 Power Cleans 4...
by Philip Sherriff | Feb 23, 2016 | WOD Diary
WOD – AMRAP 4 Minutes 30 Bar Facing Burpees Max Effort Overhead Squats (RX:40/30kg) *Rest 2 Min* AMRAP 4 Min 20 Bar Facing Burpees Max Effort Overhead Squats (RX:50/35kg) *Rest 2 Min* AMRAP 4 Min 10 Bar Facing Burpees Max Effort Overhead Squats (60/40kg) ...
by Philip Sherriff | Feb 23, 2016 | WOD Diary
Monday 22nd February OPENS – THIS FRIDAY NIGHT, more details to come… WOD Nice bit of metabloic conditioning – nothing that will make you super sore or fatigued – a common theme for this weeks WODS! OLY LIFTING 6:30PM A. 5-5-4-4-3-3-2-2 TnG...
by Philip Sherriff | Feb 19, 2016 | WOD Diary
OPENS START IN 1 WEEK! GET REGISTERED! WOD- 5 Rounds for total reps (scored separately) Max Reps Bench Press (RX: Bodyweight, SX: 3/4 Bodyweight) 40 Double Unders Max Reps Overhead Squat (RX:3/4 Bodyweight, SX: choose) 400m Run Finisher (in the pool) – 10...
by Philip Sherriff | Feb 18, 2016 | WOD Diary
OPENS START NEXT FRIDAY! Make sure you’re registered!!! Strength: 3-3-3-3-MAX – build to a heavy triple on the first 4 sets, then drop to 80% of your final weight, and go for max reps WOD – Annie Spinoff 50-40-30-20-10 Double Unders Situps...
