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Author: Duncan

01 Nov

Posted at 21:40h in WOD
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Warm Up: 400m + mobility 2rds 15x 6 Point Rocks 10x Goblet Squat 15 sec HS Plank strength: Bk Squat 2x5 at 5kg higher than last week 3x8 Box Squat @70-80% Work Capacity Competitor/Performance 'JT' 21-15-9 HSPU (performance can scale with ab-mats as...

31 Oct

Posted at 20:28h in WOD
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Warm Up: 400m + Mobilty 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding 4x Partner Banded Sprints Work Capacity Competition 6RFT 200m Run 3 x Complex of 1 x D.L / 2 x Hang Power Cleans /...

30 Oct

Posted at 22:01h in WOD
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Warm Up 400m + Mobility 10x Banded Leg Raise (5x each leg) 10x Banded GM 5x PVC SLDL each leg Strength DL 2x 5, 5kg increase from last week 3x8 Clean Pull @70-80% Work Capacity Competitor 6min AMRAP 3 X...

23 Oct

Posted at 17:45h 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 Competitor: 7RFT 400m Run 10 x HSPU 2 x Rope Climbs   Performance: 77RFT 400m Run 15x Push Press (60/42.5) 15x Burpee over bar   Fitness: 7RFT 400m...

23 Oct

Posted at 17:37h in WOD
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Warm Up: 400m + Mobility 2rds 10xBanded Leg Raise 10x Banded GM 5x each leg PVC SLDL 10x hip Hinge Patterning 15 sec HS Plank Strength: DL 2x5 at same weight as last week 3x8 Clean Pull @70-80% Work Capacity Competition: 12,9,6 Clusters...

23 Oct

Posted at 17:33h in WOD
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Warm Up: 400m + Mobility 2rds 15x Pass Overs 5x Ring Scap Activation 15 Sec HS Plank 10x FR High Elbows Strength: Push Press 2x5 at same weight as last week 3x8 Push Jerk @70-80% Work Capacity Competition and Performance: 'Danny' 20...

23 Oct

Posted at 17:30h in WOD
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Warm Up: 400m + Mobility 2rds 10x 6 Point Rocks 10x Goblet Squat- 20 sec hold 15 sec HS Plank Partner Hip Flexor Activation Strength: Bk Squat 2x5 at same weight as last week 3x8 Box Squat @70-80%   Work...