26 Jan WOD 27th January 2018
Warm Up: Coaches Warm Up Team Saturday - Partner WOD 20min AMRAP 3 x KB Swings @ 24/16 3 x Box Jump Overs 3 x Wallballs 6,6,6 9,9,9...
WOD
25 Jan WOD 26th January 2018
Warm Up: Coaches Warm Up Skill/Strength: D.U Skillz then 6 min EMOM of D.U @ L1 - Practice OR 10 - 20 /L2 - 20 - 30 / L3 - 40-50 Work Capacity: Open 13.3 12min AMRAP 150...
24 Jan WOD 25th January 2018
Warm Up: Coaches Warm Up Skill/Strength: HSPU Skillz then: 6min EMOM - 8-10 HSPU Work Capacity: 18. Zero 21 - 15 - 9 DB Snatches @22.5/15 Burpees over DB...
23 Jan WOD 24th January 2018
Warm Up: Coaches Warm Up Weakness Wednesday 20 min EMOM ODD - Barbell Skill - 3 - 5 reps EVEN - Gymnastic Skill - 1 - 10 reps OR :30 sec Holds Finisher????...
22 Jan WOD 23rd January 2018
Warm Up: Coaches Warm Up Skill/Strength: 12 min EMOM - 4 x Push Jerk Cycling - increasing weight by feel every 2 min Work Capacity: Partner Tuesday 5rds Each "You Go I Go"...
21 Jan WOD 22nd January 2018
Warm Up: Coaches Warm Up Skill/Strength: Front Squats Volume - 4 x 10 reps - 2min rest between sets Work Capacity: Barbell Cycling Technique for Power Cleans. Then 3 x 2 mins AMRAP of...
19 Jan WOD 20th January 2018
Warm Up: Coaches Warm Up Work Capacity: "When Angie met Annie" Partner WOD FT 50 x D.U Each 200 x Pull Ups split between you 40 x D.U Each 200 x Push ups between you 30 x...
18 Jan WOD 19th January 2018
Warm Up: Coaches Warm Up Skill/ Strength: 3x 20 x DB Front rack Lunges @ 22.5/15 2min rest Work Capacity: 5RFT 10 x Alt DB snatches @ 22.5/15 10 x burpees box jump overs @ 24/20 ...
17 Jan WOD 18th January 2018
Warm Up: Coaches Warm Up Skill/Strength: HSPU skill work then: 8 min EMOM of 5 - 8 HSPU at chosen scale Work Capacity: Open 12.2 18min AMRAP 15 x Box Jumps @24/20 12 x Push Press...
16 Jan WOD 17th January 2018
Warm Up: Coaches Warm Up Weakness Wednesday 20 min EMOM Min 1 - Barbell Work - 4 - 8 reps Min 2 - Gymnastics Skill - 1 - 10 reps OR 25 sec Holds Finishers-...