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Author: Red Morley Hewitt

15 May

Posted at 21:29h in WOD
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Coaches WarmUp Strength: Overhead Squat 5-5-3-3-2 build to a heavy 2. Work Capacity L3 21-15-9 Thrusters (50/35) KB Swing (24/16) 1 Lap Run between each round, finish with run L2 21-15-9 Thrusters (40/30) KB Swing (16/12) 1 Lap Run between each round, finish...

11 May

Posted at 22:53h in WOD
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Coaches WarmUp Strength: 20 Rep Squats same weight as last session Work Capacity L3 Death By Clean and Jerk Odd Min 8 Burpees Even Mins Ascending C+J (60/42.5) L2 (50/35) L1 Odd Min 6 Burpees Even Min (40/25)  ...

10 May

Posted at 21:40h in WOD
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Coaches WarmUp Press Skill 1. 4x10 Seated DB Press 2.4x8 Strict HSPU 3. 4x10 Decline Push Up 60 Sec rest Strength Double KB Front Rack Walk 2 lengths of box. Build to a heavy 2 lengths Work Capacity 5...

09 May

Posted at 22:04h in WOD
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Coaches WarmUp Squat Skill 1. 3x15 Box Step Up Each Leg 2. 4x 10 Each Way Banded Side Step 3. 3x 10 each way Cossack Squat with light KB 60 Sec rest Strength: Deadlift 5,3,2 +5/2.5kg Work Capacity L3 3RFT 25x Power...

08 May

Posted at 21:53h in WOD
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Coaches Warm Up Strength 20 Rep Squats +2.5kg from last session Work Capacity L3 1x KB Snatch Each Arm (24/16) 20x DU 2xKB Snatch Each Arm 20x DU 3x KB Snatch Each Arm 20x DU All the way to 10x Kb Snatch...

07 May

Posted at 22:07h in WOD
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Coaches Warm Up Pull Skill Choose 1.. 1.4x 8 Pull Up 2 sec pause top and bottem 2.4x 8 Ring Row 3. 4x 10 DB Row Strength 5x3 Press Build to a heavy 3 Work Capacity 'Bell' L3 Bell 3RFT 21 DL...

04 May

Posted at 21:54h in WOD
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Coaches Warm Up Strength 20 Rep Squats-Same weight as last session Work Capacity L3 5RFT 1 Lap Run 10x Push Press (60/42.5) 15x Burpee Over the Bar L2 5RFT 1 Lap Run 10x Push Press (45/35) 15x Burpee Over the Bar L1 5RFT 1 Lap Run 10x...