06 Feb WOD 7th February 2018
Warm Up: Coaches Warm Up Weakness Wednesday 20min EMOM ODD - Barbell Skill 4-6 Reps EVEN - Gymnastics Skill - 1-10 reps OR :40 sec Holds ”Finisher” 20 x 30 x...
Author: Duncan
05 Feb WOD 6th February 2018
Warm Up: Coaches Warm Up Skill/Strength: 10mins build to a daily max Snatch. Then: 8min EMOM of 3 x snatches @70% not TnG Work Capacity: Team Tuesday 8RFT (4each) 10 cal row 15 x Jump Lunges 30...
04 Feb WOD 5th March 2018
Coaches Warm Up Work Capacity For Time 2k Row 150 DU 10 Rounds Cindy WOD Notes: This workout is time capped at 25 minutes. Scale the rounds of cindy so you can keep moving with minimal breaks...
04 Feb WOD 5th February 2018
Warm Up: Coaches Warm Up Skill/Strength: Clean Complex - 15mins 3 Position Clean - 1 x Clean 1 x Hang Clean 1 x High hang Clean Work Capacity: 27 - 21 - 15 - 9 Assault...
02 Feb WOD 3rd February 2018
Warm Up: Coaches Warm up Team WOD Saturday Partner WOD ”You Go I Go” 10rds FT (5rds each) 20 x Thrusters @ 40/30 20 x KB Swings @ 24/16 400m run...
01 Feb WOD 2nd February 2018
Warm Up: Coaches Warm up Skill/Strength: Posterior Chain and Shoulder Primer Work Capacity: Open 17.4 - “The 55’s” 13min AMRAP 55 x Deadlifts @100/70 55 x Wallballs 20/14 55 cal Row 55 x HSPU...
31 Jan WOD 1st February 2018
Warm Up: Coaches Warm Up Skill/Strength: Pull Up Tekkers - Kipping/ Butterfly then 6 EMOM 4 - 8 x pulls ups Work Capacity: Open 14.4 14min AMRAP 60 Cal Row 50 x TTB 40 x Wallballs 30 x Cleans...
30 Jan WOD 31st January 2018
Warm Up: Coaches Warm Up Weakness Wednesday 20min EMOM ODD - 3 -5 Barbell Skill EVEN - 1 - 10 Gymnastics Skill OR :30 sec holds FINISHER?? Couplet - 9 - 15 - 21 ...
29 Jan WOD 30th January 2018
Warm Up: Coaches Warm Up Team Tuesday In Teams Of 3 35min Time Cap 150 cal row 150 x Wallballs 100 cal row 100 x DB Snatches 22.5/15 50 cal Row 50 x Over Rower Burpees...
28 Jan WOD 29th January 2018
Warm Up: Coaches Warm Up Skill/Strength: Power Clean + Push jerk Technique building to 5 TnG at 70-80% max. then, 10min EMOM - 5 x Power Clean + Push jerk TnG @ 5/6...