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Author: Duncan

20 Feb

Posted at 22:06h in WOD
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Warm Up: 1Lap + Mobility Skill: Kipping / Pull Up Practice Work Capacity Competitor: 4min AMRAP 10x Ring Dips 10x Pistols 2 Min rest Repeat Performance: 10x Ring/Bar Dips 10x foot behind ankle pistols 2 min rest repeat Fitness: 10x Bar/Box Dips 10x Scaled Pistols 2...

16 Feb

Posted at 22:35h in WOD
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Warm up: 1000m row + Mobility 3 rds 10 Air Squat, 10 Push Up, 10x KB Swing Banded Stretching Work Capacity Competitor: 20 Min AMRAP 50x Box Jump Over (24/20) 40x KB Swing (32/24) 30x Goblet Squat 20x HSPU Performance: 20...

14 Feb

Posted at 21:59h in WOD
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Warm Up: 1 Lap + Mobility 3rds 10x goblet Squats, 5x know press each arm 20x DU Judged Workout Work Capacity RX: Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50...

13 Feb

Posted at 21:58h in WOD
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Warm Up: 1 Lap + Mobility 3rds 10x leg swings, 5x push ups, 10x pvc goodmornings Work Capacity Competitor: 8 min AMRAP 5x STOH (52.5/45) 10x DL 15x Box Jump (24/20) Performance: 8 min AMRAP 5x STOH (40/30) 10x DL 15x Box Jump...

12 Feb

Posted at 18:10h in WOD
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Warm up: 1 Lap + Mobility 3rds 10x goblet Squat- 20 sec hold, 10x Passover Strength: 5x3 Front Squat, build to heavy 3 Work Capacity: Competition: 10min Time cap - get as far as possible...

09 Feb

Posted at 22:06h in WOD
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Warm Up: 1 Lap + Mobility 3 rds 10x PVC Good Mornings, 10x Air Squat, 10x Pass Over Strength: 5x5 Back Squat, Working to a heavy 5 for the day. Work Capacity JUDGED WORKOUT Competitor: 21-15-9 Calorie...