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Author: Duncan

08 Dec

Posted at 22:09h in WOD
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Warm Up: 400m + Mobility Max Strict Dips: Box/Bar/Ring Work Capacity Competitor: Naughtier Nancy 20 Min time Cap 5rft 400m plate Run 10/5kg 15x OHS (50/40) Performance: Nancy 5rft 400m Run 15x OHS (42.5/30) Fitness: Nancy 5rft 400m Run 15xOHS (35/25)...

08 Dec

Posted at 10:20h in WOD
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Warm Up: 400m + Mobility Assisted Shoulder and Pec Stretch 60 sec per stretch Strength: Max Strict HSPU/ Handstand Hold Work Capacity: Competition: 3rft 8x C2B 16x TTB 24x Push Up Performance: 3rft 8x Pull Ups 16x Push...

06 Dec

Posted at 22:30h in WOD
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Warm Up: 400m + Mobility Test: Barbell Cycling Power Snatch- Weight you know you can do for 5 Reps Work Capacity Competitor: 15 Min AMRAP 30x DU 10x DL (100/70) 10x Burpees over the bar Performance: 15 Min AMRAP 30x DU 10x DL...

05 Dec

Posted at 21:09h in WOD
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Warm Up:400m+Mobility Test: Max set Pull Ups or progression (ring row or barbell pull ups) Work Capacity Competitors: 8 min time cap 21-15-9 Weighted Pistol Squats (12/8) KB Snatches each arm (24/16) Performance: 21-15-9 Pistol Squats (Full or foot behind...

04 Dec

Posted at 19:09h in WOD
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Warm Up: 400m + Mobility Assisted Stretching: Shoulders Barbell Cycling Ground to Overhead (PC+PJ) Weight you know you can do for 5 Reps WOD: Competitor: 1k Row Performance: 1k Row Fitness: 1k Row...

01 Dec

Posted at 21:39h in WOD
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Warm Up: 400m + Mobility 10x Banded Leg Raise 10x Banded GM 10x PVC SLDL Strength: 10RM Deadlift Retest Work Capacity Competitor: 21-15-9 Snatch (50/35) Handstand Push Ups Performance: 21-15-9 Power Snatch (42.5/30) Push Ups Fitness: 21-15-9 Power Snatch (30/20) Push Ups Seated Hamstring LAX release, Glute Foam Roll 60 secs...

29 Nov

Posted at 22:24h in WOD
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Warm Up: 400m + Mobility 3rds 15x Pass Overs 15 Sec HS Plank 10x FR High Elbows Strength: Test 10 RM Push Press Work Capacity Competitor: 15 min AMRAP 40xDU 10x Cluster (50/35) 10x Burpees over Bar Performance: 15 min AMRAP 40xDU 10x Power Clean...

29 Nov

Posted at 05:00h in WOD
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Warm Up: 400m + Mobility 3rds 10x PassOver 10x Goblet Squat 10x Leg Swing Each Leg Wod Prep Work Capacity: Competitor: 5RFT 30x WallBall (20/14), 15x C2B Pull Up, 200mRun Performance: 5RFT 30x WallBall (20/14), 15x Pull Up, 200mRun Fitness: 5RFT 30x WallBall...