21 Jan WOD 22nd January 2019
TEAM TUESDAY Warm Up: Coaches Warm Up Strength: 10 min EMOM 7 x Sync Thrusters @ 43/30 Work Capacity: For Time 10 - 15 - 20 Sync Burpee plate jump 40 - 30 - 20 Pull Ups (Split...
Author: Duncan
20 Jan WOD 21st January 2019
Warm Up: Coaches Warm Up Skill: HSPU Skills Work Capacity: Chipper - 20min Time Cap 60 x Cal Row 50 x Wallballs @ 20/14 40 x Single Arm DB Thrusters - switch arms After 20...
18 Jan WOD 19th January 2019
TEAM WOD Warm Up: Coaches Warm Up In Teams of 4 - 2 Sub Teams of 2 Pair 1 completes 40 x Pull Ups / 40 x TTB 18 x Worm Cleans Pair 2 Completes 40 x...
17 Jan WOD 18th January 2019
Warm Up: Coaches Warm Up Skill: Ring MU Work Capacity: Open 15.3 14min AMRAP 7 x Ring MU 50 x Wallballs 20/14 100 x D.U Scaled 14min AMRAP 50 x Wallballs 20/14 200 x S.U...
16 Jan WOD 17th January 2019
Warm Up: Coaches Warm up Skill: Deadlifts - build to 70 -80% Work Capacity: 4RFT 12 x Deadlifts @ 100/70 24 x Box Jump Overs...
15 Jan WOD 16th January 2019
Warm Up: Coaches Warm Up Skill: OHS - 3 x 10 reps Work Capacity: 18min EMOM 1 - 12 - 15 cal row 2 - 200m Run 3 - 8 - 12 x TTB...
14 Jan WOD 15th January 2019
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 20 min AMRAP Partner 1 200m run 15 x DB Hang Cleans @ 15/10 10 x Burpees Over DB's Partner 2 200m run 15 x Wallballs 10 x Pull Ups then switch -...
13 Jan WOD 14th January 2019
HEAVY DAY Warm Up: Coaches Warm Up Skill: Cleans Warm Up Work Capacity: For Time 21 x Cleans @ (55/35 ) / (70/50) 2 min rest 15 x Cleans @ (65/40) / (80/55) 2 min rest 9 x...
11 Jan WOD 12 January 2019
Warm Up: Coaches Warm up Skill: Worm Thrusters Work Capacity: In Teams of 4 - 2 sub teams of 2 Male/Female teams For Time Pair 1 completes PART A 30 x Sync TTB 25 x Worm...
10 Jan WOD 11th January 2019
Warm Up: Coaches Warm Up Skill: TTB Skill Work Work Capacity: "Back 2 The Future" OPEN 12.3 18min AMRAP 15 x Box Jumps 12 x Push Press @ 52.5/35 9 x TTB ...