WOD 18th March 2020
Warm Up: Coaches Warm Up Metcon: 30 min EMOM 1 - 15 - 20 x Wallballs 2 - 10 - 12 Cal Ski / 10 - 12 Cal Row 3...
17 March, 2020
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WOD 17th March 2020
Team Tuesday Partner WOD 8 min Time Cap 400m Run Isabel - 30 x Power Snatches @ 60/40 In Remaining Time Max Sync Bar Facing burpees 5 min Rest 8 min...
16 March, 2020
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WOD 16th March 2020
Warm Up: Coaches Warm Up Skill: Week 2 Every :45sec x 3 2 - 6 x HSPU Rest 2 mins X 3 then Every :45sec x 3 1 - 7 x...
15 March, 2020
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WOD 14th March 2020
TEAM WOD In Teams of 3 - 16 min AMRAP 45 x Sync STOH @ 22.5/15 45 x Sync Air Squats 45 x Sync Db Hang Clean + Jerk -...
13 March, 2020
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WOD 13th March 2020
HAM Friday Metcon: For Time 80 x Burpees Over the bar 1 Mile Run 40 x Thrusters @ 50/35 ...
12 March, 2020
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WOD 12th March 2020
HEAVY DAY Warm Up: Coaches Warm Up Strength: Back Squat 10 - 8 - 6 - 4 - 2 - 1 Building over the sets to a heavy single for...
11 March, 2020
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WOD 11th March 2020
Warm Up: Coaches Warm Up Skill: 3x Every :45sec x3 2 - 6 x Strict HSPU Rest 2 mins then 3x Every :45sec x3 1 - 7 x Strict Pull Ups Rest 2 mins...
10 March, 2020
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WOD 10th March 2020
TEAM TUESDAY Partner WOD 18min Time Cap 400m run 30 x Clean + Jerks @ 65/40 400m run 20 x Clean + Jerks @ 75/50 400m run 10 x Clean + Jerks...
09 March, 2020
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WOD 9th March 2020
Warm Up: Coaches Warm up Skill EMOM: 18 min EMOM 1 - 1 - 5 x Ring MU 2 - 10 - 12 x Burpees 3 - 6/6 Db Hang...
08 March, 2020
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WOD 7th March 2020
TEAM WOD Partner WOD - 40min Time cap 36 Rounds 4 x DB Squats 3 x Db Box Step Overs 2 x DB Thrusters 1 x Devils Press @22.5/15 ...
06 March, 2020
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