09 Jan WOD 10th January 2019
Warm Up: Coaches Warm Up Strength: Power Snatch 3 x 3 TnG reps - build to daily maintaining form Work Capacity: Rowing Sprints In Pairs - 8 x 250m row - rest while partner...
Author: Duncan
08 Jan WOD 9th January 2019
Warm Up: Coaches Warm Up Strength: 10 min EMOM 7 x Thrusters @ 42.5/30 Work Capacity: For Time 21 - 15 - 9 C2B Pull Ups Hand Release Push Ups...
07 Jan WOD 8th January 2019
TEAM TUESDAY Warm Up: Coaches Warm up Skill: Barbell Cycling Partner WOD - 15min AMRAP "You Go i Go" - complete 1 full round then tag partner 5 x SDLHP 4 x Power Cleans 3 x Push...
06 Jan WOD 7th January 2019
Warm Up: Coaches Warm Up Skill: Squat Therapy + Mobility work Work Capacity: Chipper For Time 50 x Wallballs @ 20/30 40 x Single Arm DB Thrusters @ 22.5/15 (switch arms @ 20reps) 30 x...
04 Jan WOD 5th January 2019
TEAM SATURDAY Warm Up: Coaches Warm Up Skill: “The Worm” Work Capacity: “The Worm”...
03 Jan WOD 4th January 2019
Warm Up: Coaches warm Up Strength: Build to a heavy 3 Thruster for the day - from the floor Work Capacity: Open 14.5 21 - 18 - 15 - 12 - 9 -...
02 Jan WOD 3rd January 2018
Warm Up: Coaches Warm Up Strength: 10 min EMOM ODD - 6 x Back Squat @ 65% EVEN - 15 x Heavy Russian Swings Work Capacity: 7 min Ladder 3/3 - 6/6 - 9/9 -...
01 Jan WOD 2nd January 2019
Warm Up: Coaches Warm Up Work Capacity: 30min EMOM - Sweat Sesh 1 - 15/12 cal Row 2 - 12 x Devils Press @ 15/10 3 - 12/10 Cal AB 4 - 10 x C2B 5...
28 Dec WOD 29th December 2018
TEAM WOD Warm Up: Coaches warm Up In Teams of 2 Part A - In 8 mins build to team total 1 x Hang Clean 1 x Thruster Part B - You go I Go -...
27 Dec WOD 28th December 2018
Warm Up: Coaches Warm Up Skill: HSPU Work Capacity: 20min AMRAP 200m Run 15 x Power Snatches @ 42.5/30 10 x HSPU...