by Philip Sherriff | Oct 16, 2015 | WOD Diary
BRING YOUR CREW! Teams can be any mix of gender, however everyone must do RX or scaled, no mixing) For Time – All Reps Shared 200 Double Unders Then 50-40-30-20-10 Wallballs Back Squats (RX=60/45, SX=40/30kg) Toes to bar Then, 100 Calorie...
by Philip Sherriff | Oct 15, 2015 | WOD Diary
Warm Up – 10-8-6-2 Wallbalsl and Burpees Strength: 15 Minutes to find a 3RM Thruster WOD – 5 Rounds for time 500m Row 50 Double Unders Rest 1 Minute Finisher (if Time) – Swimming Surprise!
by Philip Sherriff | Oct 15, 2015 | News, WOD Diary
by Philip Sherriff | Oct 14, 2015 | WOD Diary
Warm Up: 10 Sots Press + 10 Shoulder Taps (Sub=30 sec HS Hold) + 10 Ring Rows (False Grip) Mobility: Tricep Smash (Barbell Collar) Strength: Push Press 3×5 (65/75/85% of new 1RM) WOD – AMRAP 15 Minutes 3 Muscle Ups 15 Kettlebell Swings (32/24kg, SX=24/16kg...
by Philip Sherriff | Oct 13, 2015 | WOD Diary
Warm Up: 5RDS- 5 High Hang Muscle Cleans + 5 BtN Strict Press + 5 Bent Over Rows Mobility: Wall Squat 3 Minutes WOD – 5 Rounds for time 20 Wallballs 10 Power Cleans (RX=60/45, SX=40/30kg) 10 Chest to Bar Pullups (SX= Reg. Pullups / Banded) Finisher: 400m Run x3...
by Philip Sherriff | Oct 12, 2015 | WOD Diary
Warm Up- 400m Run – 3 RDS: 10m Spiderman Lunge + 10m Duck Waddle Strength – 5 x 8 KB Front Rack Step Ups (per leg) (RX=20inch box SX= Stacked plates) WOD – AMRAP 10 Minutes 2 Overhead Squats (45/35kg, SX=30/20kg) 2 Box Jumps (30/24, SX=24/20)...
