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Author: Duncan

17 Jul

Posted at 21:32h in WOD
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Warm Up 400m + Mobility 2rds 10x Goblet Squat-20 sec hold, 10x KB swing Strength: Front Squats 5x3 Pause Squats at 65-75% Work Capacity: COMPETITOR “Diane” 21 - 15 - 9 Deadlifts (100/70) HSPU PERFORMANCE 10 mins every 30 secs 10...

14 Jul

Posted at 22:33h in WOD
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Warm Up : 400m + Mobility A- 3rds 6x burpee, 8x Jump Squat, 10x Passover Strength: Power Cleans EMOM 10 2 Reps @65% Work Capacity: COMPETITION 10min EMOM 5 x DL @ 100/70 6 x HSPU PERFORMANCE &...

13 Jul

Posted at 22:45h in WOD
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Warm Up: 400m+Mobility A- 3rds 10x Passover, 10x Leg Swing, 10x Banded Hamstring Stretch   Work Capacity Double Tabata Row 16x 20 secs work 10 secs rest- max overall distance 3 min rest Double Tabata DU/ SU 16x...

12 Jul

Posted at 21:49h in WOD
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Warm Up: 400m + Mobility A- 10x Jump Squats, 10x Band Passover, 5x Band Pull Apart Work Capacity COMPETITOR 20min AMRAP “Nate” 2 x M.U 4 x HSPU 8 x KB Swings (32/24) PERFORMANCE "Danny' 20 Min AMRAP 30x Box Jump (24/20) 20x Push...

11 Jul

Posted at 21:42h in WOD
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Warm Up: 400m+Mobility A- 3rd 10x Passover, 10x Air Squat, 10x Straight Leg DL with PVC Strength- Front Squat 5,5,3,3,1. Work to Heavy Single Work Capacity COMPETITION 3RFT 15 x GTOH (70/50) 12 x TTB 10m HS Walk PERFORMANCE 3RFT 500m Row/2...

11 Jul

Posted at 05:46h in WOD
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Warm Up: 400m + Mobility A- 3rft 8x Lunges, 6x Burpees 4x Push Ups Strength- Bench Press 8x3 Work Capacity: COMPETITION 12 mins Time cap 100 x Burpees to 6in target In remaining Time Max Complex 1 x...

08 Jul

Posted at 22:40h in WOD
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Warm Up: 400m + Mobility 3rds 10x synchro Air Squats, 10x Synchro Hollow Rocks, 10x Synchro Burpees Strength Work up to a heavy 1 length of the box farmers carry (using handles) Work Capacity...

07 Jul

Posted at 22:08h in WOD
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Warm Up: 400m+Mobility A- 3rds 10x Air Squat , 8x Passover, 6x  Push Up Strength- Pressing Complex: 1xStrict Press, 1x Push Press, 1x Push Jerk Work to heavy single COMPETITOR 400m Run 35 x Bench Press...

05 Jul

Posted at 22:21h in WOD
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Warm Up: 400m+ Mobility A- 3Rds 5x Burpees, 10x banded good mornings, 12x banded hamstring stretch B-10x2 DL @70% Work Capacity COMPETITION 10min EMOM ODD - 2-5 Ring M.U Even - 15 x Burpees Straight in to: 21 -...