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Warm Up: Coaches Warm Up Work Capacity: 5 RFT 12 x Deadlifts @ 60/40 6 x Hang Squat Cleans @ 60/40 3 x Bar MU ...

19 January, 2020 /

TEAM WOD Partner WOD Part A - 10 Rds - You go I Go 10/ Cal Row 10 x Wallballs @ 20/14 2 mins REST Part B - 10 Rds -...

17 January, 2020 /

Warm Up: Coaches Warm Up Work Capacity: For Time 500m Row 100 x Dubs 15 x DB Thrusters @ 22.5/15 400m Run 100 x Dubs 20 x DB Thrusters 40...

16 January, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Overhead Squats 2 x 5 3 x 3 4 x 1 Building over the sets Accessory Work: 4x 1 min Weighted Plank hold...

15 January, 2020 /

Warm Up: Coaches Warm Up Skill: Power Snatch Work Capacity: Benchmark "Randy" For Time 75 x Power Snatches @ 35/25 ...

14 January, 2020 /

TEAM TUESDAY Partner WOD Solent Series 2017 For Time 50 - 40 - 30 - 40 - 50 Cal Row 17 - 17 - 17 - 17 - 17 Sync...

13 January, 2020 /

Warm Up: Coaches Warm Up Work Capacity: Strict Chipper 10 x Strict Pull Ups 25 x Push Ups 400m Run 15 x Strict Pull Ups 35 x Push Ups 400m Run...

12 January, 2020 /

TEAM WOD Partner WOD 18 min AMRAP 20 x Thrusters 42.5/30 20 x C2B 20 x Push Jerk @ 42.5/30 20 x HSPU 20 x OHS @ 42.5/30 *Every Min on the min...

10 January, 2020 /

Warm Up: Coaches Warm Up Skill: SDLHP Work Capacity: 3RFT 15 x SDLHP @ 35/25 45 x Dubs 15 x Strict Press @ 35/25 45 x Ab Mat Sit Ups ...

08 January, 2020 /
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