by Philip Sherriff | Dec 30, 2015 | WOD Diary
Warm Up 5 Deadlifts + 5 Hang Cleans + 5 Front Squats + 5 Shoulder 2 OH + 5 back Squats x3 For Time 20 Deadlifts 20 Hang Cleans 20 Front Squats 20 Shoulder to Overhead 20 Back Squats EMOM 2 Burpees RX= 50/40kg SX= 35/25kg Finisher: 400m Swim + 50 Burpees +100...
by Philip Sherriff | Dec 29, 2015 | WOD Diary
Warm Up: 10 Banded Pushups + 10 Banded Squats + 10 Banded Goodmornings WOD – 48-30-18 Reps for time Calories (Rower) Pushups Kettlebell Swings (24/16) Finisher: 150 Situps for time...
by Philip Sherriff | Dec 28, 2015 | WOD Diary
Tuesday 29th December Warm Up: Sally Up Sally Down – Back Squats RX=40/30kg Strength: 7-10 Strict Handstand Pushups (add mats or deficit as needed) WOD: 20 Min AMRAP 30 Cal Row 30 Wallballs 15 Toes to Bar 15...
by Philip Sherriff | Dec 27, 2015 | WOD Diary
Warm Up: 400m Run + 10 Lunge PT + 10 Scorpions x2 WOD: ‘Cindy’ 20 Minute AMRAP 5 Pullups 10 Pushups 15 Squats OR ‘Mary’ 20 Minute AMRAP 5 Handstand Pushups 10 Pistol Squats 15 Pullups Finisher: 3x40m Farmer Carries for Max...
by Philip Sherriff | Dec 25, 2015 | WOD Diary
MERRY CHRISTMAS CREW! WOD 25 Burpees for every beer/wine/ alcoholic beverage! Enjoy the day, be responsible and we look forward to seeing you back, fresh and ready to roll next week!
by Philip Sherriff | Dec 23, 2015 | WOD Diary
Warm Up: 10-8-6-4-2 Spiderman Lunges + Kipping Swings Strength: 5 Max Effort ‘Sprints’- 50m Walking Lunge. Walk back is recovery WOD: For Time 1500m Row 50 HR Pushups 100 Situps 150 Squats
