30 Apr WOD 1st May 2018
Coaches Warm Up Squat Focus: Single Arm OHS (KB/DB) 3x6 each side 60 sec rest. Work Capacity: Pairs Workout 2x 8 Minute AMRAP AMRAP 1 Power output back squat Choice of weight Min 1-7 HSPU Min 2- 7 C2B Min...
Author: Duncan
29 Apr WOD 30th April 2018
Coaches Warm Up Squat work: Goblet Squat 3rds 5 reps + 20 sec hold with hip pry open 30 secs between rds Work Capacity 4RFT 12 Burpees Box Jump Overs 6 Bar MU 3 Cleans @ 80% of Max Coaches...
27 Apr Team WOD 28th April 2018
Coaches Warm Up For Time (with a Partner) 800 meter Farmer Carry (24/16kg) 100 Air Squats / Plank Hold 90 Pull-Ups / Superman Hold 80 Sit-Ups / Wall Sit Hold 70 Burpees / Hang Hold 60 Hand-Release...
27 Apr WOd 27th April 2018
Coaches Warm up 3rds Max effort HSPU straight into 20 HEAVY Russian Swings 3 mins rest between rounds Work Capacity 8 minutes Amrap 10 power snatch 40/25, 10 box jump overs 30/24” ...
26 Apr WOD 26th April 2018
Coaches Warm Up Strength: Deadlift 3x8 @70% then 1x4 @80% Work Capacity: 4RFT 200m Run, 6 power cleans @75/52.5, 12 burpees over the bar...
24 Apr WOD 25th April 2018
Coaches Warm Up Strength: 3 rds max effort push ups 30 sec rest max effort strict pull up. 2min rest between rounds scale movements as needed Work Capacity 12 Min EMOM Min 1 5xSTOH 60/42.5 Min...
23 Apr Team Tuesday WOD 24th April 2018
Coaches Warm Up Partner Filthy 100: 100 Box jump @ 20″/24″ inch box 100 Jumping pull-ups 100 Kettlebell swings @ 24/16kg 100 Walking Lunge steps 100 Knees to elbows 100 Push press @ 20kg 100 Back extensions 100...
23 Apr WOD 23rd Apri 2018
Warm Up: Coaches Warm Up Strength: Back Squats 3 x 8 @ 70% 1 x 4 @ 80% Work capacity: 'FRAN" 21 - 15 - 9 Thrusters @ 42.5/30 Pull Ups...
20 Apr Team WOD 21st April 2018
Coaches Warm Up 30 Min AMRAP. Teams of 3. 1 Person is completing 1 lap plate carry (10/5) Other 2 are working through: 50 STOH (40/30) 50 TTB 50 Front Squats 50 Russian Swings (24/16) Switch people out...
19 Apr WOD 20th April 2018
Coaches Warm Up Strength: Partner Carry Complex.2 rounds. 5 min rest between rounds. Choose a pair of kettlebells in your pair. Partner 1 Farmer Walks 6 lengths of box, partner 2 holds plank. Swap...