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WOD

04 May

Posted at 21:54h in WOD
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Coaches Warm Up Strength 20 Rep Squats-Same weight as last session Work Capacity L3 5RFT 1 Lap Run 10x Push Press (60/42.5) 15x Burpee Over the Bar L2 5RFT 1 Lap Run 10x Push Press (45/35) 15x Burpee Over the Bar L1 5RFT 1 Lap Run 10x...

03 May

Posted at 22:12h in WOD
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Coaches Warm Up Squat Skill- Choose 1 1. 3x15 Box Step Up Each Leg 2. 4x 10 Each Way Banded Side Step 3. 3x 10 each way Cossack Squat with light KB 60 Sec rest Strength: Build...

02 May

Posted at 21:50h in WOD
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Coaches WarmUp Strength: Deadlift 5,3,2 +5/2.5kg Work Capacity: 5rds 60 sec max row, 30 secs rest 60 sec max DU/SU 30 secs rest Score is total number of double unders/single unders...

01 May

Posted at 22:22h in WOD
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Coaches Warm Up MEtcon- Choose 1 Option 1. DU 3x50 unbroken 2. Interval AB 30/30 x8 3.5rds 10x Burpee Box Jump 60 sec rest Strength 20 Rep Squats +2.5kg from last session Work Capacity: Elizabeth 21-15-9 Squat Clean (60/42.5) Ring...

30 Apr

Posted at 22:14h in WOD
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Coaches Warmup Team WOD- Teams of 3- 1 person working at a time – 2000m Row – 80 Ground to overhead (60/40) – 80 Push Ups – 1000m Row – 40 Ground to overhead – 40 TTB –...

27 Apr

Posted at 22:29h in WOD
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Coaches Warm Up Strength: 20 Rep Squats same as last session Work Capacity: L3 5RFT 1 Lap Run 10x HSPU L2 5RFT 1 Lap Run 10x HSPU 3 mats/plates L1 5RFT 1 Lap Run 10x HSPU box/piked...

26 Apr

Posted at 22:25h in WOD
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Coaches Warm Up Strength: 20m each arm single front rack Kettlebell carry. Build to a heavy 20m each arm. Work Capacity AMRAP 12 10x Squat Clean (60/42.5) 10x TTB...

25 Apr

Posted at 22:34h in WOD
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Coaches WarmUp Metcon- Choose 1 option 1. DU 3x50 unbroken 2. Interval AB 30/30 x8 3.5rds 10x Burpee Box Jump 60 sec rest Strength Deadlift 5,3,2 +5/2.5kg Partner WOD For Time: 5k Partner Row Change every 500m Mobility: Seated Hamstring LAX release, Glute...

24 Apr

Posted at 21:27h in WOD
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Coaches Warmup Strength: 20 Rep Squat +2.5kg Work Capacity L3 3RFT 14x Power Snatch (45/35) 7x Ring MU L2 3RFT 14x Power Snatch (40/30) 7x C2B L1 3RFT 14x Power Snatch (35/25) 7x Pull Ups/Ring Rows Mobility LAX Lats, Scaps, Pec Minor, 60 secs each side...