Katie Baggott

Author archive

Sunday 17th Feb – WOD

WOD 1 EMOM 6: 3-5 Strict TTB EMOM 6: 5-15 Kipping TTB   WOD 2 ‘Loredo’ 6 Rounds for Time: 24 Air Squats 24 Press Ups 24 Lunges 400m Run   25 Min Cap  

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Saturday 16th Feb – WOD

WOD 1 In pairs, 20 mins to work through rounds of: 200m Run (together) 10 Inverted/Ring Rows 10 Deficit Press Ups 10 Hollow Rocks 5 Squat Snatch (Ascend)   WOD 2 ‘Loredo’ 6 Rounds for Time: 24 Air Squats 24 Press Ups 24 Lunges 400m Run   25 min Cap

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Friday 15th Feb – WOD

WOD 1 10-9-8-7-6-5-4-3-2-1 Reps of: Thrusters @ 40/30 Pull Ups (build up through scales) Bar Over Jumps 7 min cap   WOD2 2 rounds of 3 x 6 min AMRAPs 6 min AMRAPs of: 6 Squat Cleans @ 60/40 – 70/50 15 Box Jumps @24/20 30s rest 3 Ring Muscle Ups 15 Cals 30s rest […]

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Thursday 14th Feb – WOD

WOD 1 Complete 2 rounds of: 50 Air Squats 40 Deadlifts @ 20/15 30s Couch Stretch Per Leg 20 Walking Lunges 10 Cossack Squats 5 Banded Front Rack Walk Steps (each side) 8 min Cap   WOD2 In Groups, 1-1-1-1-1 reps of: Overhead Squat Front Squat Back Squat 25 min Cap

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Wednesday 13th Feb – WOD

WOD 1 In pairs, complete 4 rounds of: 400m Run (Together) 10 Alt Plank Hand Claps 15 Pairs Thrusters @ 60/40 20 Pairs Deadlifts 15 min Cap   WOD2 For 16 mins increment: 5 DU/Plate Jumps 2 Alt Arm Kb/Db Snatch @32/24 2 Deficit HR Press Ups @ 20

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Tuesday 12th Feb – WOD

WOD1 In groups, in 14 mins establish a heavy: 1 Power Clean 3 Back Squats   WOD2 7 Rounds for time of: 7 Back Squats @ 80/65 – 95/72.5 7 Chest to Bar 7 HSPUs 7 Deadlifts 7 Burpees 7 Toes to Bar   17:20 Cap

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Monday 11th Feb – WOD

WOD1 In groups, in 17 mins establish a max: Cluster *Between each attempt hit 10 cals and 3-10 pull movements.   WOD2 In 19 mins complete: 800m Run (Check in) 21-15-9 Thrusters @ 20/15 Pull Ups 400m Run (Check Out)   In remaining time AMRAP: STOH @ 80/55 – 90/65

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Friday 8th February – WOD

WOD 20 Rounds for the time of: 5 STOH @ 40 / 30 – 50 / 35kg 5 Box Jumps @ 30 / 24″ 5 Chest to Bar Pull ups *14 mins cap

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Thursday 7th February – WOD & FHT

WOD In Pairs work to load in rounds of: 3 Clean & jerks (increment to load and drop to double and singles when ready) 20 Cals between pair 10 sec bar hang together in hollow, open shoulders up 10 Syncro Air squats *16 min cap A 24 min AMRAP of: Squat Cleans @ 92.5 / […]

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Wednesday 6th February – WOD

WOD In pairs complete: 5 Rounds of 10 seated KB single arm press (each arm) 10 Round the worlds @ 15 / 10kg 10 Plate front raises @15 / 10kg 10 Tempo ring rows, those that can need to finish their last round on a lower number of strict Mus *17 min cap A 20 […]

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