25 Sep WOD 26th September 2017
Coaches Warm Up Long WOD: L3 Buy in 100x DU 28-21-15-9 Power Snatch (50/35) Sit Up Cash out 400m Run L2 Buy in 100x DU/200xSU 28-21-15-9 Power Snatch (35/25) Sit Up Cash out 400m Run L1 Buy in...
Author: Duncan
24 Sep WOD 25th September 2017
Coaches Warm Up Strength: Press 5@75%, 3@85%, 1+@95% Work Capacity Team Series Workout 4 As a Pair: 100 cal row 100 TTB (scaled 100 hanging knee raise) Strength for the Week Monday: Press Tuesday: Long WOD Wendnesday: Deadlift Thursday: Accessory Friday: Squat ...
22 Sep WOD 23rd September 2017
Coaches Warmup Work Capacity Team Series Workout 3 For time, as a pair: For time: 50 synchronized wall-ball shots 20/14 30 cleans, 60/42.5 50 synchronized wall-ball shots 20 cleans, 85/60 50 synchronized wall-ball shots 10 cleans, 100/70 Scaled For time: 50 synchronized wall-ball...
21 Sep WOD 22nd September 2017
Coaches Warm Up Strength: Back Squat 3@70%, 3@80%, 3+@90% Work Capacity Team Series Workout 2 For Time 120 DU each as a relay 120 C2B between you, alternating sets of 15 120 HPS between you alternating sets of...
20 Sep WOD 21st September 2017
Coaches Warm Up Work Capacity Team Series Workout 1 Rx 9-15-21 reps of: Synchro thrusters Synchro burpees M 42.5kg F 30kg Time cap: None Scaled 9-15-21 reps of: Synchro thrusters Synchro burpees M 30kg F 20kg Time cap: None...
19 Sep WOD 20th September 2017
Coaches Warmup Strength: Press 3@70%, 3@80%, 3+@90% Work Capacity 5RFT 200m Run 30x Air Squat...
19 Sep WOD 19th September 2017
Warm Up: Coaches Warm Up Strength/ Skill : Deadlifts Week 2 3 @ 70% 3 @ 80% 3 + @ 90% (all % are off 90% of 1rm) Work Capacity: "GRACE" 30 x Clean + Jerks (60/42.5) (50/35) (40/25) ...
18 Sep WOD 18th September 2017
Coaches Warm Up Strength: Accessory Work 3x10 Seated Plate Steering Wheel Seated Plate Front Raise Max Handstand Hold (Kick Up, Wall Walk or Piked on box) Work Capacity: L3 60x KB Swing (32/24), 50x Pull Ups, 40x Dips,...
15 Sep WOD 16th September 2017
Coaches WarmUp Strength: 15 mins to build up to a heavy 3 Floor Press Partner WOD Buy in 100x KB Swing (24/16) 4rds 400m run together 25x partner wallball Cash out 200m partner carry (change when needed)...
14 Sep Wod 15th September 2017
Coaches Warm Up Strength: Accessory 3x10 Dumbell Reverse Lunge superset with Barbell good mornings WOD L3 15 min AMRAP 1 length box KB front rack carry 2 length box farmers walks.(24/16) 6x Burpees L2 15 min AMRAP ...