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Warm Up: Coaches Warm Up HERO WOD "Seven" 7 RFT 7 x HSPU 7 x DB Thrusters 2 22.5/15 7 x Knees 2 Elbow 7 x Deadlifts @ 110/80 7 x Burpees 7 x KB Swings...

22 December, 2019 /

TEAM WOD In Teams of 3 25 mun AMRAP 30 x Sync Down Ups 150 x Alt Db Snatches @ 22.5/15 - switch every 10 reps 30 x Sync Down Ups 150...

20 December, 2019 /

Warm Up: Coaches Warm Up Work Capacity For Time 1000m Row 100 x D.U 800m Run 100 x D.U 50 x Burpees 100 x D.U ...

19 December, 2019 /

Warm Up: Coaches Warm Up Skill: Handstand Push Ups Work Capacity 15 - 10 - 5 - 10 - 15 Power Snatch @ 42.5/30 HSPU ...

18 December, 2019 /

HEAVY DAY Strength: Clean + Jerk 1, 1, 1, 1, 1, 1 building over the sets for a heavy single for the day ...

17 December, 2019 /

TEAM TUESDAY "Team Kelly" 5 RFT 400m Run - run together 30 x Sync Box Jumps 50 x Partner Wallballs @ 20/14 T.C - 35mins ...

16 December, 2019 /

Warm Up: Coaches Warm Up Skill: DB Overhead Squats 5 x 5 each arm - building Work Capacity: 2km Row Test - last tested 29th July 2019 ...

15 December, 2019 /

TEAM WOD In Teams of 3 9 min Time Cap 2000m Row + 100 Cal AB - Both running at the same time 1 min Transition 14 min Time Cap 70...

13 December, 2019 /

Warm Up: Coaches Warm Up Work Capacity: 20 min Running Clock 5 min AMRAP 10 x HSPU / 20 x Russian KB Swings @ 24/16 / 30 x Dubs 5...

11 December, 2019 /
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