22 Dec WOD 23rd December 2019 Posted at 19:17h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up HERO WOD "Seven" 7 RFT 7 x HSPU 7 x DB Thrusters 2 22.5/15 7 x Knees 2 Elbow 7 x Deadlifts @ 110/80 7 x Burpees 7 x KB Swings... Read More
20 Dec WOD 21st December 2019 Posted at 20:22h in WOD 0 Comments 0 Likes Share TEAM WOD In Teams of 3 25 mun AMRAP 30 x Sync Down Ups 150 x Alt Db Snatches @ 22.5/15 - switch every 10 reps 30 x Sync Down Ups 150... Read More
19 Dec WOD 20th December 2019 Posted at 20:27h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Work Capacity For Time 1000m Row 100 x D.U 800m Run 100 x D.U 50 x Burpees 100 x D.U ... Read More
18 Dec WOD 19th December 2019 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Handstand Push Ups Work Capacity 15 - 10 - 5 - 10 - 15 Power Snatch @ 42.5/30 HSPU ... Read More
17 Dec WOD 18th December 2019 Posted at 21:18h in WOD 0 Comments 0 Likes Share HEAVY DAY Strength: Clean + Jerk 1, 1, 1, 1, 1, 1 building over the sets for a heavy single for the day ... Read More
16 Dec WOD 17th December 2019 Posted at 20:31h in WOD 0 Comments 0 Likes Share TEAM TUESDAY "Team Kelly" 5 RFT 400m Run - run together 30 x Sync Box Jumps 50 x Partner Wallballs @ 20/14 T.C - 35mins ... Read More
15 Dec WOD 16th December 2019 Posted at 13:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: DB Overhead Squats 5 x 5 each arm - building Work Capacity: 2km Row Test - last tested 29th July 2019 ... Read More
13 Dec WOD 14th December 2019 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD In Teams of 3 9 min Time Cap 2000m Row + 100 Cal AB - Both running at the same time 1 min Transition 14 min Time Cap 70... Read More
12 Dec WOD 13th December 2019 Posted at 17:10h in WOD 0 Comments 0 Likes Share HEAVY DAY Warm Up: Coaches Warm Up Strength: Deadlifts 2, 2, 2, 2, 2 ... Read More
11 Dec WOD 12th December 2019 Posted at 20:46h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Work Capacity: 20 min Running Clock 5 min AMRAP 10 x HSPU / 20 x Russian KB Swings @ 24/16 / 30 x Dubs 5... Read More
