18 Nov WOD 19th November 2018
Warm Up: Coaches Warm Up Skill: Run And Double Under warm Up Work Capacity: "Triple 2" 35min Time cap 2ooom Row 200 x D.U 2 mile run...
Author: Duncan
16 Nov WOD 17th November 2018
TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 800m Wallball carry (1 per team) 80 x Sync Air Squats 60 x Sync DB snatches @ 22.5/15 60 x Sync TTB (2 athletes working...
15 Nov WOD 16th November 2018
Warm Up: Coaches Warm Up Skill: Push Ups - strict Work Capacity: "CINDY" 20 min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Air Squats ...
14 Nov WOD 15th November 2018
HEAVY DAY Warm Up: Coaches Warm Up Skill: Plyometrics + Speed - Max broad jump / Fastest 3 cone sprint Strength: Build to a daily with sound technique 1 x Power Clean 2 x Front...
13 Nov WOD 14th November 2018
Warm Up: Coaches Warm Up Skill: Bar Muscle Ups Work Capacity For Time 21 - 15 - 9 Hang Squat Snatches @ 45/30 10 - 8 - 6 Bar Muscle Ups...
12 Nov WOD 13th November 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 18min AMRAP 60 cal Row 12 x burpees over rower 50 x wallballs 12 x burpees over rower 40 x DL @ 50/35 12 x burpees over rower 30 x HSPU 12...
11 Nov WOD 12th November 2018
Warm up: Coaches Warm Up Skill: 8 min Skill EMOM ODD - 30 - 40 x D.U EVEN - 8 - 12 x TTB Work Capacity: 30 - 20 - 10 Russian KB Swings @ 32/20 Goblet...
09 Nov WOD 10th November 2018
TEAM WOD Warm Up: Coaches Warm Up Partner WOD Part A - 13min AMRAP 3/3 - 6/6 - 9/9 - 12/12 - 15/15 Devils Press @ 22.5/15 Box Step Ups 4MINS REST Part B - 13 min AMRAP 60...
08 Nov WOD 9th November 2018
Warm Up: Coaches Warm Up Squat Prep Strength: 5RM Back Squat RETEST "Coaches Finisher"...
07 Nov WOD 7th November 2018
Warm Up: Coaches Warm Up Skill: Power Snatch and Barbell Cycling Power Snatch then 3 x 6 @ 50% Work Capacity: 3RFT 30 x Box jump overs 8 x Power Snatches @ 55/35 ...