23 May WOD 24th May 2018
Warm Up: Coaches Warm Up Skill: TTB 4 x 8 - 10 reps 90sec rest Work Capacity 6 x 500m row In Pairs - 1 works while the other rests. ...
Author: Duncan
22 May WOD 23rd May 2018
Coaches Warm Up Heavy Day Squat Warm Up 8rds Tabata Air Squat hold (bottom of squat) 20 sec at bottom of squat, 10 sec rest Strength: Every 90 sec 2 x Power Cleans x 10 - Goal...
21 May Team WOD 22nd May 2018
Coaches Warm Up Team Tuesday Part A: 7 mins for team total 5RM Push Press Part B: 3x 6 min AMRAP 15 Syncro Burpee 10 Power Snatch 40/30 2 mins rest...
20 May WOD 21st May 2018
Warm Up: Coaches Warm Up Squat Mechanics: Tempo OHS work Light Weight - 3 x 3 @ temp 3 / 2/ 1 Work Capacity: Every 2 mins x 5 21 x Wallballs 9 x burpees REST...
18 May Team WOD 19th May 2018
Team WOD Saturday Coaches Warm Up Teams of 3 20 RFT 15 x TTB 20 x Air Squats 15 x KB Swings @24/16 Max Distance on the Rower during the 20rds ...
17 May WOD 18th May 2018
Coaches Warm Up Squat Therapy - ankle focus Work Capacity 4 min window 80 x DU 15 x burpees 12 x hang Power Snatch @40/30 Max Effort box jumps in remaining time. Rest 4mins 4min window 80 x DU 15 x...
16 May WOD 17th May 2018
Coaches Warm Up Strength: Front Rack Carries 4 Rds Choose a pair of kettlebells, clean into Front Rack position and complete as many lengths of the box as possible maintaining elbow down front...
15 May WOD 16th May 2018
Coaches Warm up Squat Skills Bring Sally Up. OHS (Empty Barbell our PVC Pipe) Skill Work: Barbell Cycling, working on the Mechanics of efficiently cycling the C&J Work Capacity Double Grace Every min 5 burpess over bar start with...
14 May Team WOD 15th May 2018
Coaches Warm up Squat Skill: Tabata Air Squat hold (bottom of squat) 20 sec at bottom of squat, 10 sec rest 8rds Partner WOD 1 Mile Run 20 Rds Cindy you go I go 1 rd each 1 Mile...
13 May WOD 14th May 2018
Coaches Warm Up Skill Rope Climbs Tekkers Class challenge! Between all of the day’s classes complete 180 Rope Climbs. 6 Min AMRAP Rope Climbs- scale Climbs as needed. Work Capacity: 19 minute time cap 50...