by Philip Sherriff | Mar 31, 2015 | WOD Diary
Warm Up 2 Rounds NFT 20m Broad Jump 20m Walking Lunge A.Skill Banded Partner Sprint (Beach) 30 Squats 3 Rounds per partner (alt each round) B. WOD- For Time (cutoff 15 minutes) 3 Rounds 50 Double Unders 15 Cheest to Bars ((Fitness: Pullups) 10 Handstand Pushups OLY...
by Philip Sherriff | Mar 30, 2015 | WOD Diary
15.5 For Time 27-21-15-9 Row (Calories) Thruster (95/65)
by Philip Sherriff | Mar 27, 2015 | WOD Diary
A. WOD – For Time 10 Rounds for Time 3 Ground to Overhead (100/75kg) (Fitness: 60/40kg) 30 Situps 200m Run B. Finisher- Abs 50 Mean Wheels for time (use loaded bar) ON RAMP: Olympic Lifts- Snatch, Clean, Squat...
by Philip Sherriff | Mar 26, 2015 | WOD Diary
AM CLASSES ONLY A. WOD- For Time 5 Rounds 5 Deadlifts (120/80kg) (Fitness: 80/60kg) 10 Ring Dips 15 Barfacing Burpees B. Finisher 5 ME L-Sit Holds (1 Minute Rest between) PM CLASSES WILL BE 15.5
by Philip Sherriff | Mar 25, 2015 | WOD Diary
A. Gymnastics Skill – 30 Bar Muscle Ups in as little sets possible (10 Minute Cutoff) B. Gymnsatics Skill 2 – 10 Minutes to establish a Max Height Box Jump C. WOD- For Time 500m swim 50 burpees ON RAMP: Kettlebell Swings and Double Unders...
by Philip Sherriff | Mar 24, 2015 | WOD Diary
A. WOD – Chipper For Time 100 Double Unders 3 Rounds 40 KG Walking Lunges (32/24) (Fitness: 26/16/12) 30 Toes to Bar 20 Power Cleans 55/40kg (Fitness: 45/30kg) B. Finisher 80 Partner Throwdowns OLY LIFTING – 6:30PM A. Build to 1RM Snatch (Squat) in 20...
