06 Apr Team WOD 07/04/18
Coaches Warm Up Partner WOD For Time 20 Lengths Box Bear Crawl (you go I go format, alternating, up and back is 2) 100 Air Squats (1 work 1 rest) 400m Run together 100 Alt Lunges...
Author: Duncan
05 Apr WOD 6th April 2018
Warm Up: Coaches Warm Up Work Capacity: Hero WOD "McGhee" Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq....
04 Apr WOD 5th April 2018
Warm Up: Coaches Warm Up Skill: Pistols - ankle mobility + balance Progressions - 1. Backward Lunge / 2. Foot behind calf / 3. Band/ Plate assisted 3 x 12 alt pistols at...
03 Apr WOD 4th April 2018
Warm Up: Coaches Warm Up Skill Work: L - Sit Holds + Shoot Throughs Work Capacity: FT 1km Row 100 xD.U 800m run ...
02 Apr WOD 3rd April 2018
Warm Up: Coaches Warm Up Team Tuesday Partner WOD 80 x Sandbag Over Shoulders @ 45/30 40 x Sync Burpees ...
30 Mar Team WOD 31st March 2018
Coaches Warm Up Teams of 3 FT 2000m Row, 50x Burpee over Rower, 200x DU, 50x Burpee over Rower, 2000m Row...
29 Mar WOD 30th March 2018
Good Friday Team WOD - Partner WOD 17min Time cap (split reps however between you) 60 x D.L @ 60/40 30 x burpees 60 x Front Squats @60/40 30 x burpees 60 x Push Press @60/40 30 x...
28 Mar WOD 29th March 2018
Warm Up: Coaches Warm Up SKill: Power Clean Barbell Cycling Work Capacity 14min AMRAP 40x Wallballs @ 20/14 30 x Cleans @60/40 20 x TTB...
27 Mar WOD 28th March 2018
Warm Up: Coaches Warm Up Work Capacity; For Time 1 x lap run 21 - 15 - 9 Power Snatch @ 35/25 Pull Ups 1 x Lap run 15 - 12 - 9 Power Snatch @ 35/25 Pull Ups 1...
26 Mar WOD 27th March 2018
Warm Up: Coaches Warm Up Team Tuesday Teams Of 2 20min Time cap 20 x Thrusters (50/35) 20 x box Jump 20 x Burpees 30 x Thrusters (45/30) 30 x box jumps 30 x burpees 40...