WOD 30th January 2020
Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - 1 - 7 x Strict Pull Ups EVEN - 5 - 10 x HSPU Work Capacity: 17min Time Cap 150 x...
29 January, 2020
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WOD 29th January 2020
Warm Up: Coaches Warm Up Skill: Barbell Cycling Work Capacity: 8 min AMRAP 10 x Air Squats 8 x Power Clean @ 60/40 6 x Bar Over Burpees ...
28 January, 2020
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WOD 28th January 2020
TEAM TUESDAY Partner WOD Buy In: 800m Sandbag Run 3 Rounds 20 x Burpees Over Sandbag 40 x Sandbag Zurcher Squats 60 x Sandbag Lunges Cash Out : 800m Sandbag Run ...
27 January, 2020
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WOD 27th January 2020
Warm Up: Coaches Warm Up Work Capacity: Every 2 mins for 20 mins Complete 3 x Bar MU 5 x Double DB Cleans @ 22.5/15 - touch floor each rep 7...
26 January, 2020
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WOD 27th January 2020
TEAM TUESDAY Partner WOD Buy In - 800m Sandbag Run 3 Rounds 20 x Burpees Over Sandbag 40 x Zurcher Squats with Sandbag 60 x Sandbag Lunges Cash Out - 800m Sand...
26 January, 2020
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WOD 25th January 2020
Team WOD Warm Up: Coaches Warm Up In Teams of 3 3RFT 1500m Row 30 x OHS @ 50/35 - 10 reps each 60 x Burpees Over Bar 90 x...
24 January, 2020
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WOD 24th January 2020
HEAVY DAY Strenght: Hang Snatch 2 x 3 3 x 2 4 x 1 Accessory Work: Overhead Lunges 3 x 10 reps ...
23 January, 2020
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WOD 23rd January 2020
Warm Up: Coaches Warm up Work Capacity: Benchmark "Jackie" 1000m Row 50 x Thrusters @ 20/15 30 x Pull Ups ...
22 January, 2020
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WOD 22nd January 2020
Warm Up: Coaches Warm Up Skill: Ring Dips Work Capacity: For Time 21 - 18 - 15 - 12 - 9 - 6 - 3 OHS @ 50/35 Ring Dips ...
21 January, 2020
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WOD 21st January 2020
TEAM TUESDAY Partner WOD 15 x Single Arm Sync Devils Press @ 22.5/15 50 x HSPU 12 x Single Arm Sync Devils Press 60 x Sync FR Lunges @ 22.5/15 9...
20 January, 2020
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