08 Oct WOD 9th October 2017
Coaches WarmUp Strength: 3x 10 Good Mornings, Bent Over Row, Rear Delt Flyes Work Capacity L3 12 Min AMRAP 5xRing MU 10xPistol Squat (5 each leg) L2 12 Min AMRAP C2B Cindy L1 12 Min AMRAP Cindy (scale as needed)...
Author: Duncan
05 Oct WOD 6th October 2017
Coaches WarmUp Strength: Deadlift 5@40%, 5@50%, 5@60% Work Capacity L3 3RFT 10x Push Press (60/42.5), 15x TTB L2 3RFT 10x Push Press (40/30), 15x Straight Leg Raise L1 3RFT 10x Push Press (30/20), 15x V-Up ...
04 Oct WOD 5th October 2017
Coaches WarmUp Strength: Press: 5@40%, 5@50%, 5@60% Work Capacity L3 10 Min AMRAP 10x Ring Dip, 40x DU L2 Bar Dip/Box Dip feet on box, DU/ 80xSU L1 Box Dip/ 80x SU ...
03 Oct WOD 4th October 2017
Coaches WarmUp Strength: Round the World Plank, Plank to PU Hold, Tempo Back Ext, Prone Lat Pull Down (PVC and Band) 4rds: 30sec for plank each side (front/side/bridge/side) 10 reps of other movements Work...
02 Oct WOD 3rd October 2017
Coaches WarmUp Strength: Bench Press 5x10 building through sets Work Capacity L3 12-9-6-3 Back Squat, Front Squat, OHS (60/40) From the floor L2 (40/30) L1 (30/20)...
01 Oct WOD 2nd October 2017
Coaches Warmup Strength: Back Squat- Deload 5@40%, 5@50%, 5@60% Work Capacity Team Series Workout 8 Strength for the Week: Monday: Squat Tuesday: Long WOD Wednesday: Accessory Thursday: Press Friday: Deadlift...
29 Sep WOD 30th September 2017
Coaches Warmup Work Capacity Team Series Workout 7 On a 20-minute clock, for max reps/Weight: Partner 1: 0:00-2:00 Max Handstand push-ups 2:00-4:00 Rest 4:00-6:00 Max Double-unders 6:00-8:00 Rest 8:00-10:00 1-rep-max back squat Then, Partner 2: 10:00-12:00 1-rep-max back squat 12:00-14:00 Rest 14:00-16:00 Max...
28 Sep WOD 29th September 2017
Coaches Warm Up Strength: Back Squat 5@75%, 3@85%, 1+@95% Work Capacity: Team Series Workout 6...
27 Sep WOD 28th September 2017
Coaches Warm Up Accessory Work: Curtsy Lunge, SLDL, Cossack Squat 4x10 Work Capacity Team Series Workout 5...
26 Sep WOD 27th September 2017
Coaches Warm Up Strength: Deadlift 5@75%, 3@85%, 1+@95% Work Capacity 100x Air Squat 75xSit Up 50x Box Jump 25x Push Up Scale Box Jump and Push Up as needed...