by Philip Sherriff | Jan 21, 2016 | WOD Diary
WOD 1: 3 Rounds for time 600m Run 30 Burpee Box Jumps (24/20) WOD 2: 21-15-9 Wallballs Chest to Bar Pullups TOMORROW: Friday 22nd January Skill: RUNNING!!! WOD: Rope Climbs – bring long socks or no rope...
by Philip Sherriff | Jan 20, 2016 | WOD Diary
Strength: EMOM 7 Minutes – 7 Handstand Pushups (CF Opens Standard) WOD: 5 Rounds for time 5 Muscle Ups 7 Hang Power Snatch 9 Overhead Squats RX: 45/35kg SX: 35/25kg + 2 pullups and dips per muscle up TOMORROW: Thursday 21st January WOD 1: Cardio to the Max...
by Philip Sherriff | Jan 19, 2016 | WOD Diary
Strength: Front Squats 3×20 *adding weight each set* WOD: 1000m Row then 3 Rounds 30 Kettlebell Swings 30 Pushups TOMORROW: Wednesday 20th January Skill: Handstands WOD: Gymnastic and Olympic...
by Philip Sherriff | Jan 18, 2016 | WOD Diary
Strength: EMOM 10 Minutes – 3 sets of bear complex WOD: 5 Rounds for time 15 Wallballs 15 Burpees *aim is for unbroken reps on all movements* TOMORROW: Tuesday 19th January Strength: Front Squats WOD: Shoulder burner with a little...
by Philip Sherriff | Jan 17, 2016 | WOD Diary
Strength: Bear Complex Variation (just as bad) WOD: Everyones favourite: Wallballs and Burpees! OLY LIFTING 6:30PM A. Clean Pause + Jerk 3×5 B. EMOM 10 Minutes: 1 Power Clean + 1 Push Jerk + 1 Squat Clean + 1 Split...
by Philip Sherriff | Jan 15, 2016 | WOD Diary
Skill: Muscle Up Practice WOD: For Time 10 Front Squats 15 Muscle Ups 10 Front Squats 10 Muscle Ups 10 Front Squats 5 Muscle Ups RX: 80/60kg SX: 50/35kg & 2 Rings Dips + 2 Pullups = 1 Muscle Up TOMORROW Saturday 16th January Strength: 1RM Partner Deadlifts WOD:...
