03 Jun WOD 4th June 2019 Posted at 20:18h in WOD 0 Comments 0 Likes Share Team Tuesday Warm Up: Coaches Warm Up Partner WOD Buy In: 200m Partner Carry 50 x Double Db Box Step Overs @ 22.5/15 50 x C2B 50 x Plank Burpees over... Read More
02 Jun WOD 3rd June 2019 Posted at 18:19h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm up Strength: Bench Press 4 x 5 @ 75% 1 x Max @ 70% Work Capacity: 13 min Time cap 1000/800m row 50 x Single Arm... Read More
30 May WOD 31st May 2019 Posted at 20:08h in WOD 0 Comments 1 Like Share Warm Up: Coaches Warm Up Strength: Bench Press 4 x 5 @ 75% 1 x max reps @ 68% Work Capacity: 20 min EMOM 1 - 8/6 Cal AB + 8 x... Read More
29 May WOD 30th May 2019 Posted at 21:20h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Strength: 5x 2 x Clean + Jerks - building weight Work Capacity: 12 min Running clock 0 - 8 mins AMRAP 5 x Cleans @ 80/50 5... Read More
28 May WOD 29th May 2019 Posted at 21:19h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Strength: Front Squats 5 @ 65% / 5 @ 75% / 5 + @ 85% ( add 3kg from week 1) Work Capacity: 3RFT 25... Read More
27 May WOD 28th May 2019 Posted at 18:04h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Partner WOD 4RFT 400m run - run together 25 x Syn DB Snatches @ 22.5/15 25 x Sync Burpees ... Read More
27 May WOD 27th May 2019 Posted at 06:32h in WOD 0 Comments 0 Likes Share MEMORIAL DAY MURPH 1 Mile Run 100 x Pull Ups 200 x Push Ups 300 x Air Squats 1 Mile Run ... Read More
24 May WOD 25th may 2019 Posted at 19:37h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up In Teams of 3 120 cal AB 100 x STOH @ 55/35 100 cal AB 80 x Hang Power Cleans @ 65/40 80 cal AB 60 x Front... Read More
23 May WOD 24th May 2019 Posted at 19:10h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Handstand Push Ups Work Capacity: "Diane" 21 - 15 - 9 HSPU Deadlifts @ 100/70 ... Read More
22 May WOD 23rd May 2019 Posted at 20:43h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm up Strength: Power Snatch 5 x 3 TnG - Building over sets Work Capacity: For Time 40 x Box Jump Overs 50 x Power Snatch @ 42.5/30 40 x... Read More
