09 Sep WOD 10th September 2018
Warm Up : Coaches Warm Up Skill: 3 x Max Unbroken D.U Barbell Cycling 5 mins to build to 10 rep max TnG Power Clean then 5 mins to build to 8 rep max TnG...
Author: Duncan
06 Sep WOD 7th September 2018
Warm Up: Coaches Warm Up Skill: 4rounds for quality 3 x Rope Climbs (legless or add weighted vest) 12 x DB Bent Over Rows Work Capacity: For Time 50 - 40 - 30 - 20...
05 Sep WOD 6th September 2018
Warm Up: Coaches Warm Up Skill: Kipping Dips Work Capacity: "Benchmark" "Elizabeth" 21 - 15 - 9 Cleans @ 60/40 Ring Dips...
04 Sep WOD 5th September 2018
Warm Up: Coaches Warm Up Skill: DU Practice + Push Jerk Barbell Cycling Work Capacity: 15min running clock Part A - 5rds 10 x D.L @ 50/35 10 x Bar Hops then Part B - 4rds 10 x...
03 Sep WOD 4th September 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 25min AMRAP 75 x Burpees 75 x Alt DB Snatches @ 22.5/15 75 x Box Jumps 75 x Power Cleans @ 60/40 75 x TTB *score is total reps completed ...
02 Sep WOD 3rd September 2018
HEAVY DAY Warm Up: Coaches Warm Up Skill: D.U Practice Strength: 6x 4 x Back Squats 3 mins rest between sets during your rest 12 x DB Floor Press "Coaches Finisher"...
31 Aug WOD 1st September 2018
TEAM WOD SATURDAY Warm Up: Coaches Warm Up Teams of 3 300 x Walking Lunges - split reps 1200m Run - relay style 150 x burpees - split reps...
30 Aug WOD 31st August 2018
Warm Up: Coaches Warm Up Skill: D.U Practice Work Capacity: FT 40/30 Cal AB 30 x Back Squats (from the floor) @ 60/40 20 x Burpees Over Paralettes 10 x Thrusters @60/40...
29 Aug WOD 30th August 2018
Warm Up: Coaches Warm Up Skill: 8min EMOM ODD - 20 - 40 D.U EVEN - 5 - 7 x Strict Pull Ups Work Capacity: 6RFT 6 x SDLHP @50/35 6 x Front Squats @50/35...
28 Aug WOD 29th August 2018
HEAVY DAY Warm Up: Coaches Warm Up SKill: D.U Practice Strength: Bench Press - Build to daily 6RM then 4 x 6 Ring Push Ups - Scale to regular Push Ups "Finisher" ...