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HEAVY DAY Strength: Every 90sec x 10 2 x Cleans - building over the sets to a heavy double - Not TnG Accessory Work: 3x 10 x Back Rack Lunges - from...

07 January, 2020 /

TEAM TUESDAY Partner WOD 12 RFT - "You Go I Go" 10 Cal Row 8 x Burpees over Rower 4 x Squat Snatches @ 60/40 ...

06 January, 2020 /

Warm Up: Coaches Warm Up Work Capacity: Chipper 18min Timecap 60 cal Row 50 x Wallballs @20/14 40 x Pull Ups 30 x Power Cleans @60/40 20 x Muscle Ups 100Ft HSW/Bear Crawl ...

05 January, 2020 /

TEAM WOD In Teams of 3 100 Cal Row 40 x Devils Press @ 15/10 120 Cal Row 40 x Bar MU 140 Cal Row 80 x Single Arm DB...

03 January, 2020 /

Warm Up: Coaches Warm Up Work Capacity: 25min Time Cap 30 x GTOH @ 50/35 30 x TTB 30 x FR Lunges @ 50/35 20 x GTOH @ 60/40 20 x C2B 20 x...

02 January, 2020 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Front Squats 12 - 9 - 6 - 3 Reps Build to a heavy set for each rep range ending with a heavy...

01 January, 2020 /

Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - 1 - 7 x Strict Pull Ups EVEN - 40 - 60 x Dubs Work Capacity: 14 min AMRAP...

29 December, 2019 /

TEAM WOD In Pairs - 20 min Time Cap 3rds 18 x Deadlifts @ 100/70 18 x HSPU 1 min Rest 4rds 15 x Power Cleans @ 65/40 15 x TTB...

27 December, 2019 /

Warm Up: Coaches Warm Up Team WOD In Pairs 17 min Time Cap Part 1 - 120/90 Cal Row 4 Rds 25 x Box Jumps 20 x Front Squats @...

26 December, 2019 /
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