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Author: Duncan

21 Aug

Posted at 22:47h in WOD
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4 mins skipping+Mobility TTB Skill: Kipping + Lat Engagement Strength: KB Compression 3x5 WOD Competition: “Amanda” 9 - 7 - 5 Squat Snatches (60/40) Muscle Ups Performance: AMRAP 6Mins 15x Ring Dip, 15x Box Jump Over. Rest 4 mins AMRAP 4 Mins Calories...

20 Aug

Posted at 07:01h in WOD
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Warm Up: 400m+ Mobility WOD Prep Team LumberJack 20 (scale weight as needed) 20 Partner Deadlifts (120/80) Run 400m 40 KB swings (32/24) Run 400m 20 Overhead Squats (50/35) Run 400m 20 Syncro Burpees Run 400m 20 Pullups Run 400m 40 Box jumps...

18 Aug

Posted at 21:36h in WOD
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Medball Volleyball + Mobilty Toes to Bar Skill: Floor straight/bent leg compression 3x5 Strength: 3x Max hollow hold on bar/rings. WOD: Competitor 3RFT 15 x C2B 20 x HSPU 200m Run Performance 3RFT 10x Pull Up, 20x KB Swing (24/16), 200m Run Fitness 3RFT 10x...

15 Aug

Posted at 22:12h in WOD
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Warm Up 3 mins barefoot skipping and mobility Pistols Skill: Practice top and bottom position Strength: 3x5 each leg single leg step ups. Working step up leg only. WOD: Competitor: 3min AMRAP Pistols Rest 1min 4min AMRAP Bar...

14 Aug

Posted at 22:16h in WOD
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Warm Up: Medball Relay + Mobility Handstand Skill: Tripod Positioning into tucked headstand Strength: Headstand Partner Kick Up WOD: Competition: 15min AMRAP 8 x OHS (70/40) 16 x TTB 30 x Unbroken D.U ( if you miss start from...