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Author: Duncan

27 Sep

Posted at 21:26h in WOD
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400m + Mobility Pistols: Retest what level of pistol squat you can do Work Capacity Competitors: Weakness Wednesday 20 min EMOM ODD - 8 - 10 Pull Ups EVEN - 10 x Pistols Performance and Fitness: Weakness Wednesday 20 min...

26 Sep

Posted at 21:52h in WOD
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Warm Up: 400m+Mobility Handstands: Test max Handstand hold. Against wall or freestanding Strength: Bench Press 5x5, building to a heavy 5. Coaches Notes: Bring your A game time to lift heavy!! Bench Day!!!...

25 Sep

Posted at 21:55h in WOD
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Warm Up: 5 mins DU practice + mobility WOD Prep Competitor 800m Run 12 x Ring MU 800m Run 30 x OHS (50/30) 800m Run 12 x Ring Muscle Ups Performance 800m Run 30x Snatches (42.5/35) 800m Run 30x OHS 800m Run 30x Thrusters   Fitness 600m Run 30x...

23 Sep

Posted at 22:14h in WOD
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Warm Up: 400m run+ mobility 2 rds 10x partner wall ball, 10x synchro sit-ups, 10x synchro burpees -Partner WOD- AMRAP 25: Partner 1: 500m Row or 50 cal Assault Bike Partner 2: 1 Round: 15 Sit...

20 Sep

Posted at 22:08h in WOD
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5 Mins DU Practice + mobility WOD Prep Competition and Performance: EVA' 5RFT 800m Run, 30x KB Swings (24/16), 30x Pull Ups Fitness: EVA 5RFT 400m Run, 20x KB Swings (16/12), 20x Ring Row Coaches Notes: Benchmark...

19 Sep

Posted at 20:01h in WOD
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Warm Up: 5 Mins DU Practice + Mobility Toes To Bar: Skill: TTB Skill Hanging Compression drills. 3x5 Strength: 3x10-12 Kipping TTB/L-Raise to head/ Knee Raise Work Capacity Competition: 3RFT 400m Run 10 x Bar Muscle Ups 5 x Cleans (80%...

18 Sep

Posted at 17:19h in WOD
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Warm Up: 400m Run + Mobility Handstands Skill: Floor positioning hold with tight core: 3x 60 seconds Strength: 3x Max shoulder taps against wall/on box Work Capacity: Competition: Time cap 18min 21 - 18 - 15...

15 Sep

Posted at 22:11h in WOD
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Warm Up Tabata DU practice and mobility TTB Skill: Floor straight/bent leg compression 3x5 Strength: 3x Max Knee Tuck/L Sit on Paralettes Work Capacity Competition: 12min AMRAP 6 x GTOH (80/50) 9 x HSPU 12 x Ring Dips Performance: AMRAP 12 Mins 6x GTOH...