by Philip Sherriff | Mar 16, 2015 | WOD Diary
A. Strength Death by Thrusters 2 in the 1st minute 4 in the 2nd 6 in the 3rd etc.. Performance RX: 50/35kg Fitness SX: 40/25kg B. WOD – 15 Minute Cutoff 500m Swim 50 GHD Situps On Ramp: Kipping Pullups/ Knees to...
by Philip Sherriff | Mar 15, 2015 | WOD Diary
OPEN 15.3 AMRAP 14 Minutes 7 Muscle Ups 50 Wallballs 100 Double Unders Full Scaled Options and Standards are posted to the Blackboard.
by Philip Sherriff | Mar 13, 2015 | WOD Diary
15.3 Will be PM Classes – We will be having a BBQ post-WOD as well! Bring a plate of food to share (we are providing the meat)!!! Warm Up 3RDS: 10m KB Waiters Walk (R), 10m KB Waiters Walk (L), 10 Squats Strength / Skill EMOM 10 minutes 6 KB Overhead...
by Philip Sherriff | Mar 11, 2015 | WOD Diary
Warm Up: 5RDS- 10KB Deadlifts, 10m Ladder Run, 10 KB Swings A. WOD 3 Rounds for time 40 Burpees 30 Kettlebell Swings (24/16) 10 Muscle Ups (scale to 20 pullups)
by Philip Sherriff | Mar 10, 2015 | WOD Diary
Warm Up: 400m Run, 30 Leg Swings (R), 30 leg swings (L), 30 Squats, 400m Run A.WOD (30 Minute cutoff) For Time 100 Double Unders (triple singles) Then 5 Rounds: 10 Deadlifts (60/40kg) (Sx: 45/30) 10 Front Squats (60/40kg) (Sx: 45/30) 10 Handstand Pushups (Sx:...
by Philip Sherriff | Mar 9, 2015 | WOD Diary
A. Strength- Deadlift 5-5-5-5-5 B. WOD AMRAP 8 Minutes 3 Burpees 3 Shoulder to Overhead (70/45kg) 6 Burpees 6 Shoulder to Overhead etc… Scale to 45/25kg
