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Author: Duncan

08 Feb

Posted at 22:48h in WOD
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Warm Up: 1 Lap + Mobility Skill TTB Tekkers Recap the Kip 3x Max TTB/K2E/Knee Raise Work Capacity: Competitor: 4 Min AMRAP 4 Bar MU 4x Pistol Each Leg Rest 2 min Repeat Performance: 4 Min AMRAP 10 Ring Dip 4 pistol each leg...

01 Feb

Posted at 22:46h in WOD
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Warm Up: 1Lap + Mobility 3rds 10x Jump Squat, 10x Pillar to Plank, 10x Burpee Skill: Snatch and Swing Tekkers 4 mins every 30 secs, 4 swings/3 snatches each arm. Work Capacity Competitor 5RFT 10x KB Snatch each...

31 Jan

Posted at 22:49h in WOD
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Warm Up: 1 Lap + Mobility Judged workout- in pairs 1 person does workout, 1 judges for standards, then you swap over. Work Capacity Competitor: 21-15-9 Row For Calories HSPU Burpees Performance: 21-15-9 Row For Calories...

29 Jan

Posted at 21:03h in WOD
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Warm Up: 1 Lap + Mobility WOD Part A: 10mins to work up to a 5Rm Back Squat 1 min rest Competition: 10 min AMRAP 10x Front Squat (60/42.5) 10x Burpee over Bar Performance: 10 min AMRAP 10x Front Squat (45/35) 10x...

26 Jan

Posted at 21:51h in WOD
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Warm Up: 1 Lap + Mobility Testing: Max Strict HSPU/ Handstand Hold Work Capacity: Competitor: 20 min AMRAP: 10xC2B 20x Pistols, alternating 40x DU Performance: 20 min AMRAP: 10xPull Up 20x Foot behind anke single leg...

25 Jan

Posted at 22:37h in WOD
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Warm Up: 1 Lap + Mobility Strength: Testing- Max Strict Dips (Ring/Bar/Box) Work Capacity: Competitor: 5 RFT: 250m Row 25 Thrusters (20/15) 15 T2B Performance: 5 RFT: 250m Row 25 Thrusters (20/15) 15 K2E Fitness: 5 RFT: 250m...

22 Jan

Posted at 20:35h in WOD
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Warm Up: 1 Lap+ Mobility 2rds 10x Burpee, 10x Airs Squat Partner Scap mobility/Shoulder Shrugs Strength: 3 Attempts Max Strict Pull Up Work Capacity Competitor: “Diane” 21-15-9: Deadlifts (100/70) HSPU Performance: “Diane” 21-15-9: Deadlifts (70/55) 3 mat HSPU Fitness: “Diane”...

22 Jan

Posted at 20:32h in WOD
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Warm Up: 5 mins cardio+ Mobility 2rds 15x leg swing, 15x arm swing, 10x lunges Assisted Stretching Shoulders/Scaps Strength: Testing Barbell Cycling Ground to Overhead (PC+PJ) 3x5 Work Capacity: Competitor: 10 min AMRAP: 10x BJ (30/24) 20x...