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Author: Duncan

22 Apr

Posted at 22:41h in WOD
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400m + Mobility   WOD Warm up   Partner WOD: 100x Box Jump, 100x Pull Ups, 100x KB swing, 100x walking lunge steps, 50x Knee to elbow, 100x Push Press (40/30), 100x Back ext, 100x...

21 Apr

Posted at 22:57h in WOD
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400m + Mobility   Pull Up Programme   Strength: Strict Press 3@70%, 3@80%, 3+@90%   Work Capacity: Competition: AMRAP 10 min 3x Bar MU, 10x Push Ups Performance: AMRAP 10 min 7x Pull Up, 10x Push Ups Fitness: AMRAP 10 min 7x Ring...

19 Apr

Posted at 12:19h in WOD
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400m + Mobility   Pull Up Programme   Strength: Deadlift: 3@70%, 3@80%, 3+@90%   Work Capacity: Competition: Grace (60/42.5)   Performance: Grace (42.5/35)   Fitness: Grace (35/25)...

17 Apr

Posted at 21:47h in WOD
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400m+ Mobility   Pull Up Programme   Strength: Accessory 3x 15 seated steering wheels (heavy plate), 3x 15 plate front raise 3x 30 sec handstand   Woek Capacity: Competition: 60x KB Swing (32/24), 50x Pull Ups, 40x Dips, 30x HSPU Kipping...

15 Apr

Posted at 05:30h in WOD
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400m + Mobility Pull Up Programme   Strength: Accessory: Bench Press/ Bent Over Row Superset: 3x 10 of each   WOD: Competition 15min AMRAP 1 length of box KB front rack carry 2 lengths of box farmers walk (2x24/16kg kb) 6x...