29 Nov WOD 30th November 2018
Warm Up: Coaches Warm Up HAM Friday "FREAK +" - 30min Time cap FR = 1rd of FRAN - 21 x Thrusters + 21 x Pull Ups E = 1rd of EVA - 800m...
WOD
28 Nov WOD 29th November 2018
Warm Up: Coaches warm Up Skill: Power Snatch Barbell Cycling Work Capacity: 15min AMRAP 8 x Pull Ups 10 x Power Snatches @ 30/20 12 x Wallballs @ 20/14...
27 Nov WOD 28th November 2018
Warm Up: Coaches Warm Up Skill: Ring MU Work Capacity: 13min Time Cap A - 20 x Ring Muscle Ups B - 50 x Pull Ups + 40 x Push Ups C - 80 x...
26 Nov WOD 27th November 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 0:00 - 10:00 Ladder - 2/4/6/8/10/12/14...
25 Nov WOD 26th November 2018
Warm Up: Coaches Warm Up Skill: Handstand Push Ups Work Capacity: Part A: 5RFT 10 x D.L @ 70/50 8 x Burpees over Bar REST 5mins Part B: 3RFT 10 x HSPU 10 x Power Cleans @ 70/50...
23 Nov WOD 24th November 2018
TEAM WOD Warm Up: Coaches Warm Up Partner WOD "Kettlebell Carnage" 15 - 1 Double Russian Swings Double Front Rack Lunges Double Push Jerk @ KB 20/16 Or DB's 22.5/15 Break reps up however you want...
22 Nov WOD 23rd November 2018
HEAVY DAY Warm Up: Coaches Warm Up Strength: Hang Power Clean + Jerk then 14 min EMOM 4 x D.L 4 x HPC 4 x Jerks Every 4 mins Increase the Weight 0 - 3mins - Weight 1 4 -...
21 Nov WOD 22nd November 2018
Warm Up: Coaches Warm Up Skill: Pistols - mobility + tekkers Work Capacity: For Time 45/35 Cal AB 40 x Alt Pistols 30 x Push Jerk @50/35 20 x Cleans @50/35 20m HSW...
20 Nov WOD 21st November 2018
Warm Up: Coaches Warm Up Skill: Bar MU drills Work Capacity - Intervals: 3rounds 6mins on 3 mins off 16 x Alt Db snatches @ 22.5/15 10 x Burpee Box jump Overs 4 x Bar MU 30...
19 Nov WOD 20th November 2018
TEAM TUESDAY Warm Up: Coaches Warm Up Skill: Overhead Squats 5 x 2 @ 50% Partner WOD 5RFT 600m Row - 300m each 15 x Sync OHS @ 45/30 ...