04 Jun Partner WOD 5th June 2018
Coaches Warm Up Strength/Skill: Turkish Get ups + Sandbag holds AMRAP for quality in 7 minutes. Your choice of weight. Partner WOD 20 Min Time Cap 2.5K Row - split between pairs 1 Mile Run -...
Author: Duncan
03 Jun WOD 4th June 2018
Coaches Warm Up Front Rack Mobility and Squat Warm Up Strength: Front Squat Heavy 10 Heavy 8 Heavy 6 Heavy 4 Heavy 2 3-4 minutes rest between efforts Accessory 3Rds 10 Back Rack Lunges @50-60% heavy 6 weight 5 each leg...
01 Jun D-Day Remembrance Team WOD. 2nd June 2018
Coaches Warm Up For Time (with a Partner) Phase 1: "Overlord" 1944 meter Row Phase 2: "Airborne Drop" 60 Pull-Ups 1 lap run Phase 3: "Omaha Beach" 60 TTB 1 lap run Phase 4: "Utah Beach" 60 Push-Ups 1 lap run Phase 5:...
31 May WOD 1st June 2018
Coaches Warm Up Running and hip warm up, running mechanics recap Work Capacity 3 Rounds for Time (45 minute timecap) 1 Mile Run 50 TTB ...
30 May WOD 31st May 2018
Warm Up: Coaches Warm Up Skill: Front rack Mobility 4 x 3 Tempo Front squats 3/2/1/1 - Medium weight focus on position and balance Work Capacity: 10RFT 10 x Medball Cleans 4 x shuttle sprints -...
29 May WOD 30th May 2018
Warm Up: Coaches Warm Up Skill: Ankle Mobility focus 3 x 12 (6 each side) Cossack squat with pause at bottom - focus on heel down Work Capacity: 9 - 7 - 5 Ring Muscle Ups 18...
28 May WOD 29th May 2018
Team Tuesday Warm Up: Coaches Warm Up Partner WOD Part A: 7 mins Establish Team Total 1 RM Thrusters (from the Floor) 3 min Transition FT 42 - 30 - 18 Thrusters Cal Row Burpees over bar (Split Reps between...
27 May Memorial Day Murph 28th May 2018
Warm Up: Coaches Warm Up "Memorial Day Murph" 1 mile Run 100 x Pull Ups 200 x Push Ups 300 x Air Squats 1 mile Run ...
25 May Team WOD 26th May 2018
Team WOD Saturday Coaches Warm Up Pairs Workout For Time 400m run buy in: 100 x weighted Lunges @ 20/15 plate 20rds 3 x Clean + jerks @ 60/40 3 x burpees over bar 100 x weighted lunges @...
24 May WOD 25th May 2018
Warm Up: Coaches Warm Up Squat Therapy - Hip Focus Mobility Work Capacity : 16min AMRAP 14 x C2B 24 x Box Jump Overs 24/20 14 x DB Hang Clean + Jerks @ 22.5/15 - (7...