WOD – 19/03/23
Warm Up - See White Board/Coach WOD: In pairs Row Erg 1:00 on / 1:00 off for Max cals...
WOD – 18/03/23
Warm Up - See White Board/Coach WOD: 50-40-30-20-10-10-20-30-40-50 Cal Row Perform 10 Thrusters (35/25kg) between each set...
WOD – 17/03/23
Warm Up - See White Board/Coach Team WOD: 20 Cal Echo Bike 10 Rounds of ‘The Chief’ 20 Box...
WOD – 16/03/23
Warm Up - See White Board/Coach Strength - Test Week: 10:00 to find 1RM Front Squat WOD -...
WOD – 15/03/23
Warm Up - See White Board/Coach WOD - AMRAP 5 x 5: 20 Wall Ball’s 9/6kg 10 SA...
WOD – 14/03/23
Warm Up - See White Board/Coach Strength - Test Week: 10:00 to find 1RM Bench Press WOD: Buy in:...
WOD – 13/03/23
Warm Up - See White Board/Coach Strength: Going every 2:00: 5 Sets: 5 Deadlift’s @ 75% of 1RM WOD: AMRAP...
WOD – 12/03/23
Warm Up - See White Board/Coach WOD - AMRAP30 (with a partner): 50 Cal Echo Bike 100 Cal...
WOD – 11/03/23
Warm Up - See White Board/Coach WOD - AMRAP 30 Minutes: 40 Wall Ball’s (9/6kg) 600m Row 40 American...
WOD – 10/03/23
Warm Up - See White Board/Coach Team WOD: In teams of 2 Every 10:00 x 4 (Cap 8:00) 50...