18 Apr WOD 19th April 2018
Coaches WarmUp Strength: 4rds for quality 10 ring rows 30 secs rest 10 dips. Scale for quality Work Capacity: 10 RFT 30 DU 10 Burpee...
Author: Duncan
17 Apr WOD 18th April
Coaches Warm Up Strength: Front Squat EMOM 12 Minutes- 4 Front Squats @ 70% or 7/10 Work Capacity: 15 Min EMOM Min 1 12 Cal Row Min 2 15 Med Ball Clean (20/14) Min 3 10 4...
17 Apr WOD 17th April 2018
Warm Up: Coaches Warm Up Team Tuesday Partner WOD FT Buy In 100 x KB Swings (24/16) 4rds 400m partner run 25 x partner Wallballs Cash Out - 200m partner carry...
15 Apr WOD 16th April 2018
Coaches Warm Up Skill: Handstand Push Ups Positioning against the wall, bracing and tripod. 10 Min EMOM 3 Strict HSPU, scaled as needed to maintain them strict Work Capacity 3RFT 5 Ring MU 10x Squat Clean (60/42.5) 20x...
13 Apr Team WOD 14th April 2018
Coaches Warm Up Strength: 10 minute Team Loaded Carry In threes, choose one pair of kettlebells between you. You have 10 minutes to do as many lengths of the box as possible,...
12 Apr WOD 13th April 2018
Coaches Warm Up Squat Therapy and back squat mechanics Back Squat 7x3 Build to heavy triple Coaches Notes: We are finishing the week by going heavy! See where you can get to without sacrificing form....
11 Apr WOD 12th April 2018
Coaches Warm Up Strength: Strict Press Recap of Bracing, grip on bar and bar path 5-5-5-5-5 strict press, working up to a heavy 5 for the day Work Capacity 10-1 Bodyweight Deadlift Box Jump (24/20) Coaches Notes:...
10 Apr WOD 11th April 2018
Coaches Warm Up Pull Up Strength Lat activation and pull up patterning Then either 4x Max effort strict pull up OR 4x Max effort ring row, maintaining tight/hollow position. Work Capacity 1200m Run 800m Run 400m Run 200m Run 1:1 Work to...
09 Apr Team Tuesday! WOD 10th April 2018
Coaches Warm Up Teams of 4 Complete 100 Cal Assault Bike, Switch as needed Other 3 are working through 5RFT 15 Pull Ups 10 Syncro Air Squat 15 HSPU 10 Syncro Air Squat 15 HPC (40/30) 10 Syncro Air Squat Scores...
08 Apr WOD 09th April 2018
Coaches Warm Up Strength: Deadlift- Recap and recount of hinge pattern. 5-5-5-5-5 Deadlift, working up to a heavy 5 for the day. 10 Min EMOM Odd Min 10x Burpees Even Min 20x DU...