09 Jul WOD 10th July 2018
Warm Up: Coaches Warm Up TEAM TUESDAY In Teams of 3 For Time 1500m Row 100 x HSPU 100 x TTB 100 x STOH (50/35) 100 x Box Jumps 100 x Sit Ups 100 x D.U...
Author: Duncan
08 Jul WOD 9th July 2018
Warm Up: Coaches Warm Up Skill: 3x 6 - 8 Strict Box HSPU 4 x Wallwalks Work Capacity: Sprint Work 40/30 cal AB 10 x GTOH @ 70/50 12 x Bar MU / 30 x Pull Ups ...
06 Jul WOD 7th July 2018
Warm Up: Coaches Warm up Team WOD Saturday In Teams of 3 30 min Running Clock 2 mile run as a group - cumulative times added together for score 1 then in the remaining time...
05 Jul WOD 6th July 2018
Warm Up: Coaches Warm Up Skill: 4x 14 x Hip Pulses 12 x Kipping Target Drills Work Capacity: "Fran" 21-15-9 Thrusters Pull Ups...
04 Jul WOD 5th July 2018
Warm Up: Coaches Warm Up Skill: 15min EMOM 1 - 8 - 12 C2B 2 - 50 x D.U 3 - 12 - 15 x Push Ups Work Capacity: "Core Blast" 4x 6 x Strict TTB :40 sec...
03 Jul WOD 4th July 2018
Warm Up: Coaches Warm Up HEAVY DAY Strength: 4x 7 x Front Squats 13 x Back Squats Same Weight for both Squats - go straight from FS to BS 2min Rest between sets "Finishers"...
02 Jul WOD 3rd July 2018
TEAM WOD TUESDAY Warm Up: Coaches Warm Up In Teams of 3 For Time - 35min Time Cap 150/120 Cal Row 100 x Hang Power Cleans @ 60kg 150/120 Cal AB 100 x STOH @ 60/40...
01 Jul WOD 2nd July 2018
Warm Up: Coaches Warm up Skill: 8x 8sec negative HSPU off plates or Para Work Capacity: Part A - 7 min Ladder 2 x Wallballs 2 x TTB 4 x Wallballs 4 x TTB ...
29 Jun WOD 30th June 2018
Warm Up: Coaches Warm Up Team WOD Saturday In Teams of 4 - decide in your 4's which pair will do which option. Part 1 Option 1 - 2km row Option 2 - 200 x...
28 Jun WOD 29th June 2018
Warm Up: Coaches Warm up Skill: 3x 12 x Seated Hip Pluses 4-6 x strict TTB Work Capacity: "The Finish" For Time 60 cal Row 800m run 100 x burpees to a 6" Target (Weekly Challenge in a weights vest...