03 Nov WOD 4th November Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Skill: Every 2 mins x 5 3 x Strict TTB 5 x Kipping TTB 7 x Push Ups Workout: 16 min AMRAP 400m Run 14... Read More
02 Nov WOD 3rd November 2020 Posted at 20:03h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Strength: Slow Clean Pulls 3 x 3 reps - 5sec up and 5 sec down Strength: Tall Jerk 3 x 5 reps - light weight Strength:... Read More
01 Nov WOD 2nd November 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Skill: 10 min EMOM ODD - 12 x Pull Ups / C2B EVEN - 10 x Single Arm DB Hang Clean + Jerk 5/5 @... Read More
31 Oct WOD 31st October 2020 Posted at 07:10h in WOD 0 Comments 0 Likes Share TEAM WOD SATURDAY "You Go I Go" 12 Rounds 24 x Dubs 8 x Alt DB Snatches @ 22.5/15 Straight into 12 Rounds 12 x Wallballs 6 x Single Arm Devils... Read More
29 Oct WOD 30th October 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Workout: 5 x 5 x Deadlifts @ 80/50 10 x DB Flys 15 x Air Squats 40 x Dubs 90sec REST ... Read More
28 Oct WOD 29th October 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Workout: Intervals 5 x Every 4:30 400m Run 15 x Thrusters @ 30/25 15 x Sit Ups ... Read More
27 Oct WOD 28th October 2020 Posted at 20:08h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Workout: 10 min EMOM ODD - 1 - 7 x Strict Pull Ups EVEN - 20 x Tuck Ups REST 2 min 10 min EMOM... Read More
26 Oct WOD 27th October 2020 Posted at 19:48h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Strength: Front Squats 5 x 5 @ 60-70% Rest 3 mins - During rest :30sec Hollow Hold Workout: For Time 30 x Medball Cleans 10... Read More
25 Oct WOD 26th October 2020 Posted at 18:10h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up 5 - 10 mins Steady state Bike/Row Workout: 21 min EMOM 1 - :40sec Bike/Row 2 - 15-20 x Russian Swings 3 - 10 - 15... Read More
22 Oct WOD 23rd October 2020 Posted at 23:30h in WOD 0 Comments 0 Likes Share Warm Up: Coach's Warm Up Skill: Hang Squat Snatch Workout: 14 min AMRAP 8 x Hang Squat Snatch @ 45/30 12 x Deadlifts @ 45/30 16 x Box Jumps ... Read More
