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Author: Duncan

25 Jun

Posted at 21:06h in WOD
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Warm Up: 400m Run + Mobility + Kipping Skill and Strict Pull Up Work Strength: Deficit Deadlift 5,5,5,5,5 WOD:  40 - 30 - 20 - 10 Wide Grip Pull Ups (Strict) Hollow Rocks...

24 Jun

Posted at 20:53h in WOD
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Warm Up: Mobility + BPS + Handstand Skills Warm Up Strength: 3 x Push Jerk OTM for 8mins @ 75% 1rm WOD: 9 min AMRAP 4 x Handstand Push-Up 8 x Plate Press Outs (15/10) 12 x Kettlebell...

21 Jun

Posted at 21:01h in WOD
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Warm Up: 400m Run + Mobility + 75 DU Strength: Choice of 15 min Tekkers of Muscle Ups/Bar Muscle Ups/Pull Up practice. WOD: In 8 Mins 18-15-12-9-6 reps of: Dips Thrusters (20/15) Situps Remaining time as many...

19 Jun

Posted at 21:06h in WOD
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Warm Up: 400m Run + mobility Strength: Extra mobility OR Catch up Strength Mon/Tue/Wed WOD: 6 rounds   10x Deadlifts (Body Weight)   10x Burpees   10x Front squats (Body Weight)   10x Pull-ups...

18 Jun

Posted at 20:38h in WOD
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Warm Up: 3rds 200m Run / 10 AS / 15 Pass Through +  Mobility Strength: SDHP + Medball Clean Tekkers WOD: 'Chipper' 800m Run 100 x SDLHP (20/15) 60 x Thrusters (20/15) 50 x Sit Ups 40...

16 Jun

Posted at 18:41h in WOD
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Warm Up: 200m Run + 3rds 6 x Jump Squats 8 x v-ups 10 x Pass Throughs + Mobility Strength: Front Squats 5,5,5,5,5,5 WOD: "Nancy" 5 rounds Run 400m 15x Overhead squat (42.5/30)...