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Author: Duncan

21 May

Posted at 20:50h in WOD
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Warm Up 400m Run + Mobility + BPS Strength: Deadlift Tekkers - light work HERO WOD "HAMMER"   5 Rds   5 x Power cleans (60 / 42.5) 10 x Front squats (same weight) 5 x Jerks (same weight) 20 x Pull-ups Rest 90 seconds...

16 May

Posted at 20:43h in WOD
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Warm Up: 400m Run + 3 x 10 Good Mornings (PVC) + Mobility focus on Hams/Glutes/Hip Flexors Strength: OTM for 10mins 2 x Deadlift @ 75% WOD: 12min AMRAP 8 x Burpee Wallballs (20/14) 8...

15 May

Posted at 21:40h in WOD
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Warm Up: 3rds : 200m Run - 7 Pull Ups - 14 Squat Jumps + Mobility Strength: Choice of Extra Mobility OR Mon/Tue/Wed Strength you have missed this week. WOD: 5Rds 3 Cone Sprint -...

14 May

Posted at 21:34h in WOD
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Warm Up: 400m Run + Mobility Strength: OTM for 10mins 3 x Squat Clean @ 75% WOD: FT 400m Run 21-15-9 Air Squats / Burpees 400m Run Rest 5mins 30x Strict Pull Ups 30x Ring Dips...

12 May

Posted at 18:30h in WOD
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PALEO CHALLENGE STARTS TODAY!!!!! Warm Up: 400m Run + Mobility + 3rds 'Cindy' Strength: Front Squat (3 x 5) 5 @ 65%, 5 @ 75%, 5+ @ 85% WOD: FT 30x Push Ups Run 400m 30x...

09 May

Posted at 20:40h in WOD
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Warm Up: Mobility + 3rds 5 x PC, 5 x FS, 5 x PP, 5 x BS Strength: 1 RM Power Clean WOD: 8 min AMRAP   7x Thruster (52.5/35)   10x Sumo deadlift high pull (52.5/35)  ...