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Warm Up: Coaches Warm Up Skill: 6 min EMOM 1 - 7 x Strict TTB Work Capacity: FT 50 x Medball Cleans @ 20/14 25 x Push Jerks @ 70/45 50 x...

10 December, 2019 /

TEAM TUESDAY Partner WOD - 25min Time Cap 2km Row 150 x Wallballs 100ft HSW 50 x Power Snatches @ 60/40 ...

09 December, 2019 /

Warm Up: Coaches Warm Up Skill: 6 min EMOM 1 - 7 x Strict Pull Ups Work Capacity: 3RFT 400m Run 15 x Thrusters @ 42.5/30 21 x Burpees Over Bar...

08 December, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Running Clock - Every 2 mins max rep at each movement BurpeesDubsCal Row Box Jumps Air Squats Alt DB Snatch @ 22.5/30Pull Ups...

05 December, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up Squat Therapy Strength: Back Squats 2 x 5 3 x 3 4 x 1 Building to heavy set for rep range ...

04 December, 2019 /

Warm Up: Coaches Warm Up Skill: Thruster breakdown and prep Work Capacity: "Death by Thrusters" Min 1 - 1 x Thruster @ 42.5/30 Min 2 - 2 x Thrusters Min 3 -...

03 December, 2019 /

TEAM TUESDAY Partner WOD - 30min time cap 1500m Row (Split the row between pairs ) 8rds of Strict Cindy (you go i go Full Round) 1500m Run (4 lap run...

02 December, 2019 /

Warm Up: Coaches Warm Up Skill: TTB Breakdown Work Capacity: 7 Rounds For Time 50ft BW Walking Lunge 25 x Dubs 8 x Burpee TTB ...

01 December, 2019 /

TEAM WOD SATURDAY In Teams of 3 - 25 min AMRAP 250/200m Row 10 x Burpee Box Jump Overs 15 x STOH @ 42.5/30 Each athlete per station and rotate...

29 November, 2019 /

Warm Up: Coaches Warm Up Skill Work: Bar MU Prep Work Capacity: 5RFT 400m Run 12 x DB Hang Clean + Jerks 4 x Bar MU ...

28 November, 2019 /
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