19 Oct WOD 20th October 2017
Coaches Warm Up Long WOD HANSEN 5RFT 30 KB Swings (32/24) 30 Burpees 30 Sit Ups...
Author: Duncan
18 Oct WOD 19th October 2017
Coaches Warm Up Strength Deadlift: 3@80%, 3@85%, 3+@90% Work Capacity L3 AMRAP 10 mins 3x Full Cleans (60/42.5), 6x push press, 9x push ups L2 42.5/35 L1 35/25...
17 Oct WOD 18th October 2017
Coaches Warm Up Accessory: Wide Grip Bench, Bench Leg Raise, Diamond Push Up 3x10 Work Capacity L3 15 min Running Clock Row 2k, remaining time max Thrusters (60/40) L2 (42.5/25) L1 (35/25)...
16 Oct WOD 17th October 2017
Coaches Warm Up Strength Squat: 3@80%, 3@85%, 3+@90% Work Capacity L3 12 Min AMRAP 20x Wall Ball, 14x KB Swing(32/24), 8x TTB L2 12 Min AMRAP 20x Wall Ball, 14x KB Swing(24/16), 8x straight leg raise L1 12 Min AMRAP...
15 Oct WOD 16th October 2017
Coaches Warm Up Strength: Press: 3@80%, 3@85%, 3+@90% Work Capacity: L3 5RFT 4x MU, 8x HSPU, 12x Box Jump L2 5RFT 4x Strict PullUp, 8x HSPU, 12x Box Jump L1 5RFT 8x Ring Row 30 sec HS Hold, 12x Box...
13 Oct Team WOD 14th September 2017
Coaches Warm Up Partner Filthy 100: 100 Box jump @ 20″/24″ inch box 100 Jumping pull-ups 100 Kettlebell swings @ 24/16kg 100 Walking Lunge steps 100 Knees to elbows 100 Push press @ 20kg 100 Back extensions 100...
12 Oct WOD 13th October 2017
Coaches Warm Up Strength Press: 5@75%, 5@80%, 5+@85% Work Capacity 'Elizabeth' 21-15-9 Squat Clean (60/42.5) Ring Dips Scale Clean weight and dips as needed...
11 Oct WOD 12th October 2017
Coaches Warm Up Danny L2 AMRAP 20 30 Box Jumps 20 Push Press 52.5/42.5 30 Pull Up L1 AMRAP 20 30 Box Jumps 20 Push Press 40/30 30 Bar Pull Up/Ring Row...
11 Oct WOD 11th October 2017
Coaches Warm Up Squat: 5@75%, 5@80%, 5+@85% Work Capacity: L2 2x 4 Min AMRAP 5x Power snatch (45/30), 5x burpee, 20x DU/40x SU. 2 min rest between each AMRAP L1 2x 4 Min AMRAP 5x Power Snatch...
09 Oct WOD 10th October 2017
Coaches WarmUp Strength: Deadlift 5@75%, 5@80%, 5+@85% Work Capacity L2 4RFT 3 DL 100/70Kg, 200m Sprint L1 DL 70/50kg ...