11 Feb WOD 12th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon: For Time 15 - 12 - 9 Thrusters @ 42.5/30 Bar Muscle Ups ... Read More
10 Feb WOD 11th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Team Tuesday Partner WOD 18min AMRAP 18 x Box Jump Overs 15 x Wallballs 12 x Sync Burpee Deadlifts @ 22.5/15 ... Read More
09 Feb WOD 10th February 2020 Posted at 20:00h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Hanging L-Sit Holds / Paralette L-Sits 4x :20-:30 sec Metcon 10 min AMRAP 10 x Clean + Jerk @ 60/40 10 x Front Squats @ 60/40 ... Read More
06 Feb WOD 7th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon: 5RFT 20 x Wallballs 20 x Alt DB Snatches @ 22.5/15 400m Run ... Read More
05 Feb WOD 6th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share HEAVY DAY Strength: Push Press 5 / 4 / 3 / 2 / 1 - building to a heavy for each set Accessory Word: 5x 10 x Plate Round the worlds ... Read More
04 Feb WOD 5th February 2020 Posted at 20:22h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon - For Time 30 x Thrusters @ 60/35 30 x Hang Squat Snatch @ 60/35 Every min on the min 4 x burpees ... Read More
03 Feb WOD 4th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM TUESDAY Partner WOD PART A - 6 Rds 12 x DB Deadlifts @ 22.5/15 9 x DB Hang Power Cleans 6 x DB STOH Straight into PART B - 6 Rds 12... Read More
02 Feb WOD 3rd February 2020 Posted at 18:56h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Every 90sec x 5 2 x TGU Metcon - 12 Min AMRAP 50 x Dubs 25 x KB Swings @ 24/16 12 x Burpee... Read More
31 Jan WOD 1st February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD - Heavy Day Partner WOD - 20 rounds "You Go I Go" 5 x Hang Squat Cleans 5 x Front Squats 5 x STOH @ 70/40 ... Read More
30 Jan WOD 31st January 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Work Capacity: For Time - Time Cap 20 mins 200ft OH Walking Lunge @ 22.5/15 80 x Alt Db Snatches @ 22.5/15 40 x TTB 20 x... Read More
