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Author: Duncan

28 Feb

Posted at 20:30h in WOD
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Coaches Warm Up Skill: Squat Efficiency and warm up. Rowing mechanics, set up and transition. Work Capacity NON OPEN PARTICIPANTS EMOM 16 Minutes Odd Minutes 12/10 Cal Row Even Minutes 15 Goblet Squats 24/16 OPEN PARTICIPANTS EMOM 16 Minutes Odd...

27 Feb

Posted at 20:30h in WOD
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Coaches Warm Up Skill: STOH Cycling Tekkers then EMOM 10 Mins 3 Cycled STOH @5/10 weight Work Capacity: 30-25-20-15-10-5 Russian Swings (24/16) Butterfly Situps 10m Shuttles WOD Notes: In the STOH, we are working on efficiency of movement and smoothness. In the WOD the...

26 Feb

Posted at 20:30h in WOD
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Coaches Warm Up Skill: Toes To Bar/K2E Kipping Practice Work Capacity: AMRAP 15 Minutes 15 Hang Power Cleans (60/42.5) 15 C2B 60 Double Unders WOD Notes For the skill work the emphasis is going to be on linking reps together...

25 Feb

Posted at 20:30h in WOD
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Coaches Warm Up Strength: 12 minutes to build to a heavy 3 Deadlift Work Capacity: AMRAP 7 Minutes Burpees Over Bar EMOM 5 DL (100/70) WOD Notes For the strength today we are looking for a training...

24 Feb

Posted at 20:30h in WOD
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Coaches Warm Up For time 30 min Time Cap As a Pair 60 OHS (52.5/35) 120 DU 40 OHS 140 DU 20 OHS 160 DU This should be a medium WOD with the OHS. Partners should be looking to...

20 Feb

Posted at 20:30h in WOD
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Coaches Warm Up Skill Work: Weakness Wednesday 20 Minute EMOM Min 1: Barbell SKill 3-5 Reps Min 2: Gymnastics Skill 3-5 Reps or 20 sec hold Work Capacity: Cindy Sprint 5 Minute AMRAP 5 Pull Up 10 Push Up 15...

19 Feb

Posted at 20:30h in WOD
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Coaches Warm up Strength: 15 Minutes to build to a heavy 5 Back Squat Work Capacity Team Amanda 45 As a Pair- one work one rest complete: 13-11-9-7-5 Ring MU Snatches 42.5/30 Aims of the session: Strength wise we are aiming...