16 Sep WOD 17th September 2020 Posted at 19:13h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Workout: Open 20.1 Repeat 15 min Time Cap 10 Rounds 8 x GTOH @ 42.5/30 10 x Bar Facing Burpees ... Read More
15 Sep WOD 16th September 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: 3x :30-:45sec Hollow Hold :30-:45sec Arch Hold Workout: For Time 28 - 21 - 15 - 9 Cal AB/ Cal Row Alt Db Snatch @... Read More
14 Sep WOD 15th September Posted at 20:01h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Handstand and Handstand Push Ups 10 min EMOM ODD - :10-:30sec HS Hold EVEN - OFF then 10 min EMOM ODD - 1 - 10 x... Read More
13 Sep WOD 14th September 2020 Posted at 20:26h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Skill: Power Snatch Workout: 20 min AMRAP 5 x Power Snatch @ 55/35 10 x Burpee Box Jump Overs ... Read More
11 Sep WOD 12th September 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share TEAM WOD SATURDAY Warm Up: Coaches Warm Up Partner WOD 60 x Pull Ups 70 x HR Push Ups 80 x Deadlifts @ 70/50 90 x Single Arm DB Push Press... Read More
10 Sep WOD 11th September 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Workout: 4x 1000m/800m Row 20 x Burpees Over the Rower 2:30m Rest Sub Rower for 50/40Cal Assault Bike ... Read More
09 Sep WOD 10th September 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share HEAVY DAY Warm Up: Coaches Warm Up Strength: Back Squat 5 - 4 - 3 - 2 - 1 - Building to a heavy single Accessory Work: 3x 12 x RDL's 20... Read More
08 Sep WOD 9th September 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Workout: Buy In: 800m Run 40 - 30 - 20 DB Push Ups 100 - 75 - 50 Double Unders Cash Out: 800m Run ... Read More
07 Sep WOD 8th September 2020 Posted at 20:30h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Strength: Clean + Jerks 12 min EMOM Min 1 - 3 x Clean + Jerks Min 2 - 2 x Clean + Jerks Min 3 -... Read More
06 Sep WOD 7th September 2020 Posted at 18:45h in WOD 0 Comments 0 Likes Share Warm Up: Coaches Warm Up Workout: Skill EMOMs 8 min EMOM ODD - :40sec Strict Pull Ups EVEN - :40sec Alt DB Snatches @ 22.5/15 2min REST 8min EMOM ODD... Read More
