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Author: Duncan

23 Jun

Posted at 21:50h in WOD
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Warm Up: 400m + Mobility A- 3rft 10x goblet squats, 10x Passover, 20x DU Work Capacity COMPETITOR: 8-6-4-2 CLEAN + JERK (50/35) 1RD NATE AFTER EACH RD - 2 x M.U / 4 x HSPU...

22 Jun

Posted at 22:28h in WOD
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Warm up: 400m + Mobility A- 3 mins skipping. 2rds 15x leg swings each leg, 10x Air Squats, 5x spider stretch each leg Work Capacity 3x1k Run 3 min rest between efforts. This...

19 Jun

Posted at 21:49h in WOD
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Warm Up: 400m Run +Mobility A- 3Rds: 10x Banded Good Mornings, 10x Single leg Hamstring pulls (each side) 10x Air Squats B- 10, 10, 10 Deadlift (Touch and go if possible) COMPETITORS 'Heavy Fran' 21-15-9 Thrusters...

14 Jun

Posted at 22:31h in WOD
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Warm Up: 400m Run + Mobility A - 3rds 20 sec Hanging / 10 x Goblet Squats / 8 x KB Swings (medium/light) B - WOD prep COMPETITORS "Badger" 3RFT 30 x Squat Cleans (42.5/30) 30 x...

13 Jun

Posted at 20:43h in WOD
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Warm Up: 400m Run + Mobility A - 10x Air squat, 8x Tuck Jump, 6x Push Up B - OHS 2,2,2,2,2,2 COMPETITORS 12min Time Cap 30  x Ring Muscle Ups PERFORMANCE 21-15-9 Power Snatch (40/30) Box Jump (24/20) FITNESS 21-15-9 Power Snatch (30/20) Box Jump (20/16)  ...