31 Aug WOD 1st September 2017
Coaches Warm Up Strength: Snatch Grip Deadlift 6x3 Work Capacity: 20 Rds 5x Burpee Box Jump 5x Medball Clean...
WOD
30 Aug WOD 31st August 2017
Coaches Warm Up Strength: Strict Press- 15 mins to build to a 10 RM L3 AMRAP 16 Mins 5 Burpee 5HSPU 100m run L2 AMRAP 16 Mins 5 Burpee 5HSPU (3 mat and plates stacked) ...
30 Aug WOD 30th August 2017
Warm Up: Coach Led Warm Up Skill/Strength: WOD Work Capacity: Get as far a possible Min 1 - 5 cal Row Min 2 - 5 x Power Snatches @ 35/25 Min 3 - 6 cal...
28 Aug WOD 29th August 2017
Coaches Warm Up Strength: Back squat 15 min EMOM 3 reps at 65% Work Capacity: L3 5RFT 400m run, 30 wall ball (20/14) 20 C2B L2 5RFT 400m run, 30 wall ball (20/14) 20 Pull Up L1 5RFT 400m run, 30...
27 Aug Bank Holiday Monday Team WOD 28th August 2017
Coaches Warm Up Team WOD - Duo - For Time: A. "Chipper" 50 Wall Ball Shots 20/14 lbs 40 Toes to Bar 30 Box Jumps 24/20 inch 20 Single Arm Kettlebell Push Press 24/16 kg (left...
26 Aug Team WOD 26th August 2017
Coaches Warm Up Teams of 3 100x Box Jump, 100x Pull Ups, 100x KB swing, 100x walking lunge steps, 50x Knee to elbow, 100x Push Press (40/30), 100x Back ext, 100x Wall Ball, 100x Burpee, 200x DU...
26 Aug WOD 25th August 2017
Coaches Warm Up Long WOD Hotshots 19 6RFT 30 Air Squats 19 Power Cleans (60/42.5) 7 Strict Pull Ups 400m Run...
26 Aug WOD 24th August 2017
Warm Up: Coach Led Warm Up Skill/ Strength: Deadlift – 5 x 2 (no bounce) Work Capacity: 15min AMRAP 15 x V- Ups 15 x Russian Swings (32/24) 15 x Air Squats 200m Run...
26 Aug WOD 23rd August 2017
oaches Warm Up Hang Squat clean 6×3 build to a heavy 3 WOD L3 10-1 DL (120/85) HSPU L2 “10-1 DL (100/70) HSPU (flat or mat assisted) L1 10-1 DL (70/55) Box HSPU/ PushUps...
26 Aug WOD 22nd August 2017
Coaches Warm Up Core Work: 4rds each in Partners 60 sec straight arm plank 1 length of box slow crawl with PVC pipe WOD 20 Min Partner AMRAP 200 Plate Carry 25/20 (change as needed) 40 Power Snatch...