by Philip Sherriff | Sep 8, 2015 | WOD Diary
SUZY’S LAST WOD!! š After almost 12 months with us, it’s time for Suzy to head back to Brisbane. Suzy quickly became an integral part of our 9:15am Coffee club, and you’ll be sorely missed. Its been awesome to see you get better and better over the...
by Philip Sherriff | Sep 7, 2015 | WOD Diary
Warm Up: 10m Close Grip OH Lunge + 10 OHS + 10 Passthroughs Strength: Find 1 RM Overhead Squat in 15 Minutes WOD – 20 Minute AMRAP 10 Burpee Box Jumps 5 Burpee Muscle Ups 400m Run Scale Burpee Muscle Ups to 2x Burpee...
by Philip Sherriff | Sep 6, 2015 | WOD Diary
Warm Up: 800m Run + 15 Kipping Swings +20 Leg Swings WOD – AMRAP 20 Minutes ‘Cindy’ 5 Pullups 10 Pushups 15 Squats Finisher: Death by Kettlebell Swings (1 on the 1st min, 2 on the 2nd until failure to complete swings within the minute) OLY LIFTING A....
by Philip Sherriff | Sep 4, 2015 | WOD Diary
HERO WOD – ‘Nutts’ For Time 10 Handstand Puhsups 15 Deadlifts (115/90kg) 25 Box Jumps 30/24 50 Pullups 100 Wallballs 200 Double Unders 400m Run w/ 20/15kg plate
by Philip Sherriff | Sep 3, 2015 | WOD Diary
Warm Up: Sally Up, Sally Down + 400m Run Strength: EMOM 5 Minutes 5-8 Strict Pullups (min 5 reps, max 8 reps) WOD – On a running clock, For Total Burpees 0:00-10:00 100 Wallballs ME Burpees in remainder 10:01 – 20:00 1.6km Run ME Burpees in remainder Rest...
by Philip Sherriff | Sep 2, 2015 | WOD Diary
Warm Up: 3RDS- 50 Skips + 20 Leg swings Skill – Every 2 minutes for 10 Minutes 15 Kettlebell Swings 32/24 Beach Run (to waters edge and back) WOD – 10 minute AMRAP 2 Power Snatch 2 HSPU 2 Power Snatch 4 HSPU 2 Power Snatch 6 HSPU … Continue adding 2...
