23 Feb WOD 24th February 2020 Posted at 19:05h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - 1 - 7 x Strict Pull Ups EVEN - 7 - 14 x Ring Push Ups Metcon: Intervals 6 x... Read More
21 Feb WOD 22nd February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD In Teams of 3 50 x Clean + Jerks @ 60/40 400m Run 50 x C2B 400m Run 100 x Burpees Over Bar 400m Run 50 x C2B 400m Run 50... Read More
20 Feb WOD 21st February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon: 5 min AMRAP 10 x Burpees 10 x Push Ups REST 3 mins 5 min AMRAP 10 x Air Squats 10 x Full KB Swings @... Read More
19 Feb WOD 20th February 2020 Posted at 19:46h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Metcon: Intervals Every 3 mins x 5 15/10 Cal AB 25 x Jump Lunges 25 x Air Squats ... Read More
18 Feb WOD 19th February 2020 Posted at 21:20h in WOD 0 Comments 1 Like Share HEAVY DAY Warm Up: Coaches Warm Up Strength: Snatch Warm Up + OHS + Snatch Balance then Snatch 2 x 2 @ 60% 2 x 1 @ 70% 2 x... Read More
17 Feb WOD 18th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM TUESDAY Partner WOD 50 x Deadlifts @ 100/70 50 x TTB 40 x Power Cleans @ 60/40 40 x Box Jumps 30 x STOH @ 50/35 30 x HSPU 20 x Thursters... Read More
16 Feb WOD 17th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: 12 min Handstand Hold Progressions Metcon: Benchmark - "Annie" 50 - 40 - 30 - 20 - 10 Double Unders Sit Ups ... Read More
14 Feb WOD 15th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD In Teams of 3 10km Row Switch every 250m Time Cap 45mins ... Read More
14 Feb WOD 14th February 2020 Posted at 06:03h in WOD 0 Comments 0 Likes Share HEAVY DAY Warm Up: Coaches Warm Up Strength: Front Squat 3 - 3 - 3 Thrusters 3 - 3 - 3 Push Jerk 3 - 3 - 3 ... Read More
12 Feb WOD 13th February 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Coaches Warm Up Metcon: 3x 5 min AMRAPS 7 x DB Hang Power Clean + Jerk @ 22.5/15 7 x HSPU 7 x Burpees 2 min rest between AMRAPS's 3 different scores ... Read More
