20 Jul WOD 21st July 2018
TEAM WOD SATURDAY Warm Up: Coaches Warm Up In Teams of 3 40min Time Cap 100/90 Cal Row 100 x D.L @ 50/35 80/70 cal AB 80 x FS @ 50/35 60/50 cal Row 60 x HPC @ 50/35 40/30...
Author: Duncan
19 Jul WOD 20th July 2018
Warm Up: Coaches Warm Up Skill: 4x 12 x Kipping Target Drill 14 x Hip Pulses Work Capacity: 4x 4 min on 1 min off 10 x BW lunges 10 x burpees over KB 10 x Russian KB Swings...
18 Jul WOD 19th July 2018
DELOAD WEEK Warm Up: Coaches Warm Up Skill: 3x 8 x Strict Box HSPU :40sec HSPU Work Capacity 10min EMOM ODD - 3 x Wallwalks EVEN - 10/8 cal Bike Straight into 10min EMOM ODD - 5/3 x Strict Pull Ups EVEN...
17 Jul WOD 18th July 2018
DELOAD WEEK Warm Up: Coaches Warm Up Class Rope Climb Challenge 6 mins Per class to get as many Rope climbs as possible 1 x Rope climb = 1 Point 1 x Legless Rope climb...
16 Jul WOD 17th July 2018
DELOAD WEEK Warm Up: Coaches Warm Up Skill: 4x :20sec L-Sit Hold 8 - 10 x Kipping TTB Work Capacity: 6 x 3 x Cleans @ 60-70% (low % work for technique and movement practice)...
15 Jul WOD 16th July 2018
DELOAD WEEK Warm Up: Coaches Warm Up Skill: 4x :30sec HS + 8 x Push Ups :40 sec Hollow Hold Work Capacity 18 min EMOM 1 - :40 sec AB 2 - 40 sec Row 3 - :40sec Burpees ...
13 Jul WOD 14th July 2018
Warm Up: Coaches Warm Up Team WOD Saturday SID Partner WOD 20min Time cap 42 x D.L @100/65 42 x TTB 1000m Row 30 x D.L 30 x TTB 750m Row 18 x D.L 18 x TTB 500m Row...
12 Jul WOD 13th July 2018
Warm Up: Coaches Warm Up Skill: 3x 6 - 8 strict Box HSPU - scale up and use a DB deficit 3 x wallwalks Work Capacity: 4RFT 400m run 25 x DB Thrusters @ 22.5/15...
11 Jul WOD 12th July 2018
Warm Up: Coaches Warm Up Skill: 3x :45 sec HS Hold :45sec Hollow Hold Work Capacity: 16min AMRAP 40 x D.U 25ft One arm OH Lunge Walk @ 22.5/15 30 x DB Snatches @ 22.5/15 25ft One arm OH...
10 Jul WOD 11th July 2018
Warm Up: Coaches Warm Up Skill: 3x 20 sec L- Sit Hold 6 - 8 TTB Work Capacity 5x Every 4 mins 12 x Power Snatches (40/30) 15 x Box Jump Overs 18 x D.L (40/30) 21 x D.U Sprint then...