Wednesday 28th February 2018
Double Under practice Training WOD: Partner up 42 x d/u 12 x overhead barbell lunge 42.5/30 rotate rounds between each person, every 4 rounds run 400m together 25 minute AMRAP HAPPY BIRTHDAY TATE!!!!!
Tuesday 27th February 2018
Training WOD: 1 min max cal row 1 min rest 1 min Max box facing burpee box jumps 1 min rest 1 min max cal bike, 1 min rest 3 rounds
Monday 26th February 2018
WOD Prep: Clean and jerk to start weight Training WOD: 6 x clean and jerk 82.5 /62.5 6 x strict pullups 150m run 9 rounds 20 minute time cap
Saturday 24th February
8am + CLASS HERO WOD – HOTSHOTS 19 On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. 30 Air Squats 19 Power Cleans (60/40) 7 Strict Pull-Ups 400 meter Run 6 rounds for time 40 min time cap
Friday (23rd) Open Day 2018
Training WOD: AM Only Every 4 min for 20min (5 sets) complete 12 box jump over 60/50 10 SDHP 52.5/35 8 Toes to bar 100m run Record slowest round 4:30 PM Open WOD 18.1
Thursday 22nd February 2018
Training WOD: A) Work for 10min on Drop snatch technique using light weight (up to 40 / 25kg max) Then Every 90 secs Squat snatch triples for (1,1,1) for 7 rds building in weight B) NFT for quality With a KB, 5 x Tempo KB suitcase deadlift (5 sec hold at top then 5 sec…
Wednesday 21st February 2018
Training WOD: 21 min EMOM (7sets) Complete 7 sets for total reps/cals before moving to next exercise a) 20 sec max cals Air Bike b) 20 sec max cals Rower c) 20 sec max Thrusters 20/15 Record toals for each exercise AHAP 1x 200m deadball bear hug carry
Monday 19th February 2018
WOD Prep: Warm up strict press to 60-70% for 3 reps clean weight up Training WOD: Then every 3 min for 4 sets(12 min) complete Max strict press straight into Max push press straight into Max push jerk 3 sets per arm for quality Turkish get up (up) 5 KB snatches 5 KB overhead squat…
Friday 16th February 2018
Competition WOD: 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand…
Thursday 15th February 2018
Training WOD: A) Gymnastic 15min EMOM (5 sets) 1) 5 deck squats (click for demo) 2) 5m HS walk or round the world on a box or 10 x shoulder taps 3) Either 3 – 5 strict pull up or 1 – 2 legless rope climb (try in straddle on L sit position from the floor)…