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Author: Duncan

04 Jul

Posted at 21:27h in WOD
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Warm Up: 400m Run + Mobility + Rope Climbs (Long Socks!!!) Strength: 15mins to establish 1rm Bear Complex WOD: 10min AMRAP 3 x Thrusters (70/50) 6 x Bar Facing Burpees...

02 Jul

Posted at 21:28h in WOD
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Warm Up: 400m Run + Mobility Skill: Strict Pull Ups/ Kipping/KTE Strength: 3 x Deadlifts OTM for 10mins @ 75% 1rm WOD: 3RFT 12 x Deadlifts (60/40) 20 x Pull Ups 12 x Clean + Jerks...

01 Jul

Posted at 20:49h in WOD
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Warm Up: 400m run + Mobility + BPS Skill: Handstand Push Up Progressions Strength: 5 x 5 behind neck Push Press - Snatch Grip WOD: Max Rounds 10x Thrusters every minute, on the minute Start at 40kg,...

27 Jun

Posted at 20:53h in WOD
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HAPPY BIRTHDAY DAVID !!!! Warm Up: 400m Run + Mobility + Rope Climbs Strength: Cleans 2,2,2,2,1,1,1,1 WOD: 50 x Wallballs (20/14) 50 x Hang Power Snatches (42.5/30) Davids 6 Pack 3rds 10 x TTB 10 x V-ups 10 Russian Twists...

26 Jun

Posted at 21:03h in WOD
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Warm Up: 400m Run + Mobility Strength: Extra Mobility OR Mon/Tue/Wed Catch Up WOD: Run 200m 11x Squat clean & jerk (60/40) 50x Push-ups 11x Squat clean & jerk 50x Sit-ups 11x Squat clean & jerk 50x Box jumps...