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Author: Duncan

17 Oct

Posted at 20:30h in WOD
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Coaches Warm Up Accessory: Wide Grip Bench, Bench Leg Raise, Diamond Push Up 3x10 Work Capacity L3 15 min Running Clock Row 2k, remaining time max Thrusters (60/40) L2 (42.5/25) L1 (35/25)...

16 Oct

Posted at 20:30h in WOD
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Coaches Warm Up Strength Squat: 3@80%, 3@85%, 3+@90% Work Capacity L3 12 Min AMRAP 20x Wall Ball, 14x KB Swing(32/24), 8x TTB L2 12 Min AMRAP 20x Wall Ball, 14x KB Swing(24/16), 8x straight leg raise L1 12 Min AMRAP...

15 Oct

Posted at 17:30h in WOD
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Coaches Warm Up Strength: Press: 3@80%, 3@85%, 3+@90% Work Capacity: L3 5RFT 4x MU, 8x HSPU, 12x Box Jump L2 5RFT 4x Strict PullUp, 8x HSPU, 12x Box Jump L1 5RFT 8x Ring Row 30 sec HS Hold, 12x Box...

13 Oct

Posted at 20:30h in WOD
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Coaches Warm Up Partner Filthy 100: 100 Box jump @ 20″/24″ inch box 100 Jumping pull-ups 100 Kettlebell swings @ 24/16kg 100 Walking Lunge steps 100 Knees to elbows 100 Push press @ 20kg 100 Back extensions 100...

11 Oct

Posted at 11:23h in WOD
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Coaches Warm Up Squat: 5@75%, 5@80%, 5+@85% Work Capacity: L2 2x 4 Min AMRAP 5x Power snatch (45/30), 5x burpee, 20x DU/40x SU. 2 min rest between each AMRAP L1 2x 4 Min AMRAP 5x Power Snatch...