15 Jan WOD 16th January 2018
Warm Up: Coaches Warm Up Skill/Strength: 12 min EMOM 3 x FS - start at 40% and keep adding weight each rd Work Capacity: Partner Tuesday FT 40 - 30 - 20 - 10 Cal Row Burpees Over...
Author: Duncan
14 Jan WOD 15th January 2018
Warm Up: Coaches Warm Up Skill/ Strength : OHS - 4 x 10 reps - manageable weight you can move for all the sets 90sec rest between sets Work Capacity: Power Snatch -...
12 Jan WOD 13th January 2018
Partner Saturday Warm Up: Coaches Warm Up Skill/Strength: 12 mins Partner Total 5rep TnG Power Clean 3 min rest Work Capacity: Partner Workout 11 min AMRAP 11 x Power Cleans @ 60/42.5 11 x Bar over burpees 19...
11 Jan WOD 12th January 2018
Warm Up: Coaches Warm Up Part 1 - Open 11.1 10min AMRAP 30 x D.U 15 x Power Snatches @ 35/25 5MIN REST Part 2 - 3 x 3 min on 1 min off Row @ 2km pace Shuttles/bike...
10 Jan WOD 11th January 2018
Warm Up: Coaches Warm Up + 5 min D.U practice Skill/Strength: DB Snatches - efficiency 3 x 26 Alt DB Snatches at increasing weight over the sets. rest 90sec between sets Work Capacity : 3min...
09 Jan WOD 10th Januray 2018
Warm Up: Coaches Warm Up WEAKNESS WEDNESDAY 20min EMOM 1 - Barbell - 3 - 5 reps 2 - Gymnastics - 1 - 10 reps OR 20 sec holds Each week we will be having...
08 Jan WOD 9th January 2018
Team Tuesday Warm Up: Coaches Warm Up Skill/ Strength: 10min EMOM 0 - 5 min - 3 x cleans @ 65% 5 - 10 min - 3 x cleans @ 70% Work Capacity You Go I...
07 Jan WOD 8th January 2018
Warm Up; Coaches Warm Up Skill/Strength: 15mins Snatch Complex 1 x Snatch 1 x Hang Snatch 1 x High Hang snatch Work Capacity: Barbell Cycling work 21 - 15 - 9 Power Cleans @ 60/40 TTB ...
05 Jan WOD 6th January 2018
Warm Up: Coaches Warm Up TEAM WOD SATURDAY Partner WOD You Go i Go format 25min AMRAP 50 x D.U 15 x KB Swings @24/16 10 x burpees (one athlete must complete a round before the next athlete...
04 Jan WOD 5th January 2018
Warm Up: Coaches Warm Up Skill/Strength: Deadlift - build to a daily 5rm Work Capacity: 3x 3 min AMRAPS 5 x Power Cleans @50/35 5 x Burpees 1min REST between AMRAPS...