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...
03 January, 2018
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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...
02 January, 2018
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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...
01 January, 2018
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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...
29 December, 2017
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Team WOD 23rd December 2017
Warm Up and Mobility Partner WOD 10rds 100m partner carry, 10x syncro burpee, 10x syncro airsquat...
22 December, 2017
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WOD 22nd December 2017
Warm Up+ Mobility Strength: Test TTB Work Capacity Test 2k Row for time...
21 December, 2017
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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...
20 December, 2017
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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)...
19 December, 2017
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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)...
18 December, 2017
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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...
17 December, 2017
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