Katie Baggott

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Wednesday 19th June – WOD

WOD1 In groups, rotate EMOM for 15 mins: 40s Glute Bridge Floor Press @ 20/15 40s DBL KB Shrugs 40s Plate Windmills 40s Hang (1 Pull Up E10s) 10 Cals   WOD2 9 min AMRAP: 9 Ab-mat Sit Ups 9 Bar Over Burpees 3 Deadlifts @ 140/110

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Tuesday 18th June – WOD

WOD1 E30s for 18 mins, rotate through: 7 HSPUs 7 TBB 7 Cals 7 Wall Balls 7 Thrusters @ 30/20   WOD2 ‘Nancy’ 5 Rounds for Time: 400m Run 15 Overhead Squats @ 42.5/30

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Monday 17th June – WOD

  WOD1 In 11 mins, est a heavy: Power Clean Hang Power Clean Front Squat Jerk WOD2 20 min AMRAP: 5 Chest to Bar 5 STOH @80/55 -100/70 5 Burpees

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Sunday 16th June – Hero WOD

WOD1 In groups, EMOM for 12 mins: 40s Lateral Hops over Plate 40s Plate OH Carry @ 20/25 40s Plate Bent Over Row 40s Plate OH/Front Squat   WOD2 ‘The Ghost’ 6 Rounds for Total Reps: Min 1: Row cals Min 2: Burpees Min 3: Double Unders Min 4: Rest   23 mins  

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Saturday 15th June – Team WOD

WOD1 In pairs, 12 mins to work through: 1000m Row/Ski 20 Down Ups 200m Team Run 1000m Row/Ski   WOD2 In pairs, 20 min AMRAP: 1 DBL DB Deadlift 3 DBL DB Power Clean 5 DBL DB Front Squat 7 DBL DB STOH   *One athlete works through one complex, other athlete performs max reps […]

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Friday 14th June – WOD

  For time: 50 Deadlifts @ 100 / 70kg In 5 mins est snatch load A 23 min AMRAP of: 14 Power snatch @ 70 / 47.5kg 12 HSPUs / push ups 10 Toes to bar

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Thursday 13th June – WOD

  In 20 minutes Coach the power clean cycling on moderate loading In 16 minutes 10 STOH @ 80 / 62.5kg – 100 / 75kg 10 Bar Muscle ups 100 Double unders 7 STOH @ 80 / 62.5kg – 100 / 75kg 7 Bar Muscle ups 70 Double unders 4 STOH @ 80 / 62.5kg […]

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Wednesday 12th June – WOD

WOD1 In groups, EMOM for 15 mins: 14 Synchro Plate GTOH 14 Synchro Front Squats 10 Cals 14 Synchro Ring Rows 14 Synchro Ab-mat Sit Ups   WOD2 For time: 22 Front Squats @ 60/40 22 Pull Ups 44 Stick Jumps 22 Air Squats 22 Deadlifts 11 Stick Jumps 11 Burpees 22 Thrusters   12 […]

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Tuesday 11th June – WOD

WOD1 15 mins to practice and est 1RM Turkish Get Up   WOD2 E2MOM for 16 mins: 14 Single Arm KB/DB Snatch @ 32/24 11 Chest to Bar 8 KB/DB Press Ups

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Monday 10th June – WOD

WOD1 In 17 mins, est a max Klokov complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Split Jerk   WOD2 In 21 mins increment: 1 Clean & Jerk @ 70/50 1 Round of Cindy 2 Clean & Jerk 1 Round of Cindy …. 10 Clean &Jerk 1 Round of Cindy […]

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