27 Jun WOD 28th June 2018
Warm Up: Coaches Warm Up Skill: 3x 10 x Seated DB Arnold press :20sec Wall facing HS Work Capacity: 3RFT 40 x D.U 8m HSW 16 x C2B 8m HSW ...
Author: Duncan
26 Jun WOD 27th June 2018
Warm Up: Coaches Warm Up Skill: 3 x 20 sec L-sit Hold 12 x Kipping Target Drill Work Capacity: For Time 30 x HR Push Ups 15 x Cleans @ 70/50 25 x HR Push Ups 12 x...
25 Jun WOD 26th June 2018
Warm Up: Coaches Warm Up TEAM TUESDAY In Teams Of 3 For Time 50 x Burpee Box Jump overs 40 x Sync Thrusters @ 42.5/30 40 x Burpee Box Jump overs 30 x Sync Thrusters 30 x Burpee...
24 Jun WOD 25th June 2018
Warm Up: Coaches Warm Up HEAVY DAY 5 x 8 Push Press 2 min rest between sets Foundation Building 3x 12 x DB Lateral Raises 12 x DB Bent over Flys 12 x DB Front Raises...
22 Jun WOD 23rd June 2018
Warm Up: Coaches Warm Up TEAM SATURDAY In Teams of 3 3RFT 30 x Squat Cleans @ 45/30 30 x Pull ups 800m run - together...
21 Jun WOD 22nd June 2018
Warm Up: Coaches Warm Up Skill: 3x 10 x Strict Box HSPU (scale up to DBs) Work Capacity: 3RFT 60 x Air Squats 20 x Push Press @ 50/35 7 x Ring MU ...
20 Jun WOD 21st June 2018
Warm Up: Coaches Warm Up Skill: 3x 10 -15sec L-sit Hold 10 x Kipping target Drills Work Capacity: FT 21 - 15 - 9 DB Deadlift + Burpee @ 22.5/15 30 - 20 - 10 Box Jumps @...
19 Jun WOD 20th June 2018
Warm Up: Coaches Warm Up "Fight Gone Bad" 3 Rounds 1 min per station for max reps Wallballs SDLHP @35/25 Box Jumps @ 20" Push Press @35/25 Cal Row 1 Min Rest after each round...
18 Jun WOD 19th June 2018
Team Tuesday Warm Up: Coaches Warm Up Skill: 3x 12 x Seated DB Arnold Press 4 x Wallwalks HEAVY DAY - In 4's 10 - 1 Bench Press @ 75/45 Cleans @ 60/40...
16 Jun WOD 18th June 2018
Warm Up: Coaches Warm Up Skill: 3x 12 x Hip Pulses 10 x Kipping Target Drills in pairs Work Capacity: 9min Time cap 15 - 12 - 9 Squat Snatches @50/35 C2B In remaining time Max Bar Muscle...