03 Jan WOD 4th January 2018
Warm Up: Coaches Warm Up Skill/Strength: OHS 6 x 3 - building over the sets Work Capacity: 5RFT 200m run 20m Farmers carry 2 x 24/16 10 x Goblet squats @ 24/16...
Author: Duncan
02 Jan WOD 3rd January 2018
Warm Up: Coaches Warm Up Skill/ Strength: 15mins - Bear Complex (build to a daily max) 1 x Power Clean 1 x Font Squat 1 x STOH 1 x Back Squat 1 x STOH Work Capacity: 16min...
01 Jan WOD 2nd January 2018
HAPPY NEW YEAR ! Warm Up: Coaches Warm Up Skill/Strength: 5x Every 2 mins - 3 x TGU on each arm - work up to manageable weight Work Capacity: "Tabata" - 1 min rest...
29 Dec Team WOD Friday 28th December 2017
Coaches Warm up Skill/Strength : 4 x 10 HSPU Work Capacity: Partner WOD Buy In: 2km Row 4rds 10 x sync Down Ups 10 x Sync OHS (20/15) 20 x Pull Ups...
22 Dec Team WOD 23rd December 2017
Warm Up and Mobility Partner WOD 10rds 100m partner carry, 10x syncro burpee, 10x syncro airsquat...
21 Dec WOD 22nd December 2017
Warm Up+ Mobility Strength: Test TTB Work Capacity Test 2k Row for time...
20 Dec WOD 21st December 2017
Warm Up+ Mobility Strength Test Dips Work Capacity 12 Min AMRAP 10x Medball Clean (14/10) 10x Wall Ball 5x Medball Woodchop each side...
19 Dec WOD 20th December 2017
Warm Up+ Mobility Strength Test HSPU Work Capacity 10 Min AMRAP 2 Lengths Box KB Suitcase carry (32/24) 10 Russian Swings (switch carry arm after each round)...
18 Dec Team Tuesday 19th December 2017
Warm Up+ Mobility Strength Test Pull Up Progression Work Capacity 400m Run (Together) 100x Deadlifts (60/45) 50x T2B 100m OH Walking Lunge (10/5) 50 Cal Row 100x Sandbag Cleans, 400m Run (Together)...
17 Dec WOD 18th December 2017
Warm Up+ Mobility Strength Test Pistols (see progression) Work Capacity 4RFT 400m Run 20 Alternating DB Snatch (22.5/15) 10 Burpee Box Jump Over...