Friday (2020MAY01) – Quarantine WOD

Warm-up: Shoulder hamstring Mobility 10 mins then Running on spot x 4 cycles 1 min slow pace 30 sec medium 10 sec high knees 20 sec rest   Focus: coach tempo Power Clean Complex x 6 1 Hang Clean pull 1 Hang power clean 1 Push Press 1 hang clean 1 Push Jerk 1 hang...

Thursday (2020APR30) – Quarantine WOD

Warm-up:  3 min flow warm up then E 90sec x3 (4:30)  2/2 Turkish get ups remaining time light jog on spot   Focus:  12min EMOM alt odd: 30-40 sec front to back scale (SLIPS) even: 30 sec alt Dragon to cossack squat   WOD:  21min EMOM 1- 10 Pullups 2- 12 Lateral Box...

Wednesday (2020APR29) – Quarantine WOD

Warm-up:  Coach led Chest & Shoulder Mob 5 min Amrap 3 inchworms 6 Narrow stance Squats 9 Plank shoulder taps 12 Jumping Jacks 15 sec high knees   Focus: EMOM 10 – Alt Floor Press x 7-10 then 20 sec hold in press Banded Good Mornings x 10-15   WOD:  12 mins...

Tuesday (2020APR28) – Quarantine WOD

Warm-up: Squat Therapy 4x4 then  Coach led Dynamic Warm up & 3 rds Burgener   Focus: 10 min EMOM 1 Scarecrow 1 Snatch balance 2 OHS 2 Hang Power Snatch 1 Hang Snatch    WOD: For Time 10-20-30 Reps Hang Power snatch (or SA Db H.snatch) SA OH Situps   Seated: For...

Monday (2020APR27) – Quarantine WOD

Warm-up:  30 sec on 30 sec off (7 mins)  Burpee Lateral Jump Jumping Lunge Running on spot Glute bridges Pike push ups Jumping Squats touchdowns Skater steps   Focus: 12min EMOM 1- DB Hang Squat Clean x 4 2- DB Front Squat x 4 3- DB SA Split Jerk x 4 Lighter than...