13 Mar WOD 14th March 2018
Coaches Warm Up Skill: Box Jump efficiency. Looking at strategies to maintain a good pace but not burn out on box jumps and box jump overs. 5x10 reps with 90 secs rest in...
Author: Duncan
12 Mar Team Tuesday WOD 13th March 2018
Coaches Warm Up Team Tuesday As a pair Complete 3 rounds 8 Min AMRAP 20 Air Squats 6 Hang Power Clean (60/42.5) 6 Push Press 3 Mins rest between AMRAPS We are looking for consistency through each 8 min...
11 Mar WOD 12th March 2018
Coaches Warm Up Strength: 15 Minutes to build to a heavy 3 Squat Snatch Cut off for this is when mechanics cannot be maintained. For those still working on the Squat Snatch, work...
09 Mar Team WOD 10th March
Coaches Warm Up Teams of 2 5RFT 400m Run together with green band 20 Deadlift (70/50, 10 reps each) 30 TTB (15 Each)...
08 Mar WOD 9th March 2018
Coaches Warm Up 18.3...
07 Mar WOD 8th March 2018
Coaches Warm Up NON OPEN PARTICIPANTS 30 Min EMOM Min 1: 15/10 Cal Bike Min 2: 12 Burpees Min 3: 20 Thrusters (20/15) Aim is to get 15- 20 sec rest each minute every minute OPEN PARTICIPANTS 30...
06 Mar WOD 7th March 2018
Coaches Warm Up Strength: 12 Minutes to build to a heavy 3 for the day Push Jerk. Work Capacity "For Time 40 Wall Ball 20 Box Jumps 30 Wall Ball 15 Box Jumps 20 Wall Ball 10 Box Jumps WOD Notes The...
05 Mar WOD 6th March 2018
Coaches Warm Up Skill: The Muscle Up The Turnover (10 Mins on Ring, 10 Mins on Bar) Work Capacity Team Tuesday 12 Min AMRAP 2 Power Snatch (35/25) 2 HSPU 4 Power Snatch 4HSPU 6 Power Snatch 6 HSPU Increase by 2 each...
04 Mar WOD 5th March 2018
Coaches Warm Up For Time 2k Row 150 DU 10 Rounds Cindy WOD Notes This WOD is time capped at 25 minutes. For the rounds of cindy scale the movements to keep intensity high, with minimal...
02 Mar Team WOD 3rd March 2018
Coaches Warm Up Teams of 3 AMRAP 20 Mins 16/12 Cal Row 8 Syncro Burpees 4 Clean and Jerk (60/42.5) WOD Notes 1 Person must complete row each round, and clean and jerks should be scaled to a...