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Author: Duncan

27 Nov

Posted at 22:32h in WOD
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Warm Up:400m + Mobility 3rds 10x goblet squat-30 sec hold 10x burpee Strength: Re-test 10RM Back Squat Work Capacity: Competitor/Performance 100x burpees for time Fitnwss: 80x burpees for time  ...

24 Nov

Posted at 22:08h in WOD
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Warm Up: 400m Run + Mobility 3rds 10x Air Squat, 10x Burpee, 10x Ring Row WOD Prep Work Capacity: Competitor and Performance: "Badger' 3RFT 30x Squat Clean (42.5/35) 30x Pull Up 800m Run Fitness "Badger' 3RFT 30x Squat Clean (35/25) 30x Bar Pull Up/Ring Row 800m...

23 Nov

Posted at 05:29h in WOD
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Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Tests: Max Height Jump, 3-cone drill Work Capacity Competitor: 5 min Ladder 1x Goblet Squat (32/24) 1x Plank Walkout 1x Shoulder Taps Each side 1x Push...

21 Nov

Posted at 20:23h in WOD
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Warm up: 400m + Mobility Clean Warm Up Test: 1 RM Power Clean Work Capacity Competitors: 6 RFT 5 x Bar Muscle Ups 10 x Thrusters (60/40) 200m Run Performance and Fitness: 15 min AMRAP 20x Hollow Rock 200m Run  ...

19 Nov

Posted at 06:20h in WOD
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Warm Up: 3rds 200m Run 10x partner burpee, 10x synchro air squat, 10x hanging knee raise WOD Prep Partner Wod You go- I go style: For time (25 min time cap) 21-15-9 Wall Ball Burpee 21-15-9 KB Swing Sit Up 21-15-9 TTB with...

17 Nov

Posted at 22:26h in WOD
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Warm Up: 400m+ Mobility "2rds 10x wall ball 10x jump squat 2x length of box braod jump" WOD Prep Work Capacity Competitor: 20min Increasing ladder 1 rep every round @ (60/40) 1 x Deadlifts 1 x Hang Power Cleans 1 x...