01 Feb WOD 2nd February 2019
TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 - For Time 2km Row 50 x DB Thrusters @ 22.5/15 50 x KB Swings @ 24/16 100 x Burpees Over Rower 2km Row...
Author: Duncan
31 Jan WOD 1st February 2019
Warm Up: Coaches Warm Up Skill: OHS Mobility + Prep Work Capacity: Open 15.2 Every 3 mins for as long as possible complete From 0:00 - 3:00 2rounds 10 x OHS @ 42.5/30 10 x C2B From 3:00...
30 Jan WOD 31st January 2019
Warm Up: Coaches Warm Up Skill: HSPU Skillz and Drillz Work Capacity: 10RFT 6 x 25ft Shuttle sprints 6 x HSPU 6 x TTB ...
29 Jan WOD 30th January 2019
HEAVY DAY Warm Up: Coaches Warm Up Strength: Build to a daily Double Snatch - Not TnG Work Capacity: For Time 21 x Snatches @ 30/20 OR 40/25 2 min rest 15 x Snatches @ 35/25...
28 Jan WOD 29tb January 2019
TEAM TUESDAY Warm up: Coaches Warm Up Teams Of 3 Part A - 12min Time Cap 90 x Burpees over the Rower max Distance on rower in remaining time REST 3 Mins Part B - 12 min...
27 Jan WOD 28th January 2019
Warm Up: Coaches Warm Up Skill: 10 min EMOM ODD - 12 - 16 x Alt DB Snatches EVEN - 6 - 8 x Burpee Box Jump Overs Work Capacity: 4RFT 50ft DB Lunges @...
25 Jan WOD 26th January 2019
TEAM WOD Warm Up: Coaches Warm Up In Teams of 4 30 x Sync Burpees 40 x Sync Body weight Lunges 50 x Sync Push Ups - Sync at top of Push Up 60 x Sync...
24 Jan WOD 25th January 2019
HEAVY DAY Warm Up: Coaches Warm up Strength: Build to target weight for the max clean Work Capacity: Open 18.2 12 mins 1 - 10 DB Squats @ 22.5/15 Bar Facing Burpees In Remaining Time Max Clean...
23 Jan WOD 24th January 2019
Warm Up: Coaches Warm Up Skill: TTB Work Capacity: For Time 400m Run 30 x TTB 30 x Weighted DB Sit Ups @ 15/10 300m Run 20 x TTB 20 x Weighted DB Sit Ups @ 15/10 200m Run 10...
22 Jan WOD 23rd January 2019
Warm Up: Coaches Warm Up Skill: DB's - Snatch / Push Press / FR Lunge Work Capacity: 20min Time Cap 20 x DB Double Snatches @ 15/10 40 x HSPU 60 x Pull Ups 80 x...