by Philip Sherriff | Oct 2, 2015 | WOD Diary
GO THE COWBOYS! WEAR YOUR COWBOYS COLOURS! Every maroon (broncos) coloured clothing = another 5 minutes to the total AMRAP time! in Pairs AMRAP 30 Minutes 1 Suicide Run (50m- Both do) 40 Box Jumps 40 Pullups 40 Goblet Squats (24/16kg) 1 Suicide Run 30 Burpee Box Jumps...
by Philip Sherriff | Oct 1, 2015 | WOD Diary
Warm Up: Tabata Elbow PT + BtN Strict Press Strength: 5-3-1 (75/85/95%) Push press WOD – ‘Grace’ 30 Clean and Jerks For time RX=60/45kg SX=40/30kg Finisher: 2 RDS 100m Swim 30 Double Unders 30 Air...
by Philip Sherriff | Sep 30, 2015 | WOD Diary
STRAND TRI TIME! WOD – For Time (in any order) 2.6km Run (strand park and back) 2km Row 400m Swim (non-swim = an extra 1.5km row) Finisher: 50 Strict Hanging Knee Raises (weighted)
by Philip Sherriff | Sep 29, 2015 | WOD Diary
Warm Up: 3RDS- 50 Skips + 20 Leg Swings Skill – EMOM 8 Minutes 5 Burpee Box Jumps 100m Sprint WOD – AMRAP 12 Minutes 10 Jerks (60/45, SX=40/30kg) 10 Handstand Pushups (SX=Box or 2xHR Pushups) 30 Double Unders OLY LIFTING 6:30PM A. 2 Snatch Pulls + Snatch...
by Philip Sherriff | Sep 28, 2015 | WOD Diary
It’s been a pleasure to train with you big man, and it’ll be a shame to see you go back down to Brissy! Strength: Overhead Squats 5-3-1 (75/85/95%+) WOD – Every 3 Minutes for 21 Minutes (7 Rounds) 15 Toes to Bar 200m...
by Philip Sherriff | Sep 24, 2015 | WOD Diary
Warm Up: 200m Run + 10 Lunge PT + 10 OHS x3 WOD – 3 Rounds for time 50m Swim 50m Lunge 30 Burpees Non Swim = 600m Row Finisher – Treading Water 8 Rounds 30 seconds tread 15 seconds hands...
