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TEAM WOD SATURDAY In Teams of 3 25 x Sync Burpees 60 x TTB - 1 person working / 1 person hanging / 1 person resting 25 x Sync Burpees 60 x...

15 November, 2019 /

Warm Up: Coaches Warm Up Skill Work: HSPU Work Capacity: Chipper - 15 min Time Cap 50/35 Cal AB 40 x OHS @ 50/35 30 x DB Thrusters @ 22.5/15 20 x Strict...

14 November, 2019 /

Warm Up: Coaches Warm Up Skill: Hang Snatch Work Capacity: Every 4 mins increasing reps by 2 after each rds Complete 2 rounds 10 x Hang Squat Snatch @ 42.5/30 10...

13 November, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up Strength: Front Squat Waves - Lift Every 2mins :30sec 5 @ 70% 1 @ 75% 5 @ 70% 1 @ 80% 5 @ 70% 1...

12 November, 2019 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD - 20min Time Cap 150 x Burpees over the Rower In remaining time max metres on the Rower ...

11 November, 2019 /

Warm Up: Coaches Warm Up Skill: 8 min EMOM ODD - 10 x Strict Press @ 20-45kg EVEN - 1 -6 x Strict Pull Ups Work Capacity: 8min Time Cap 800m...

10 November, 2019 /

TEAM WOD SATURDAY "Remembrance Day WOD" 18min AMRAP 11 x Hang Power Snatches @ 35/25 11 x Burpees 11 x Thrusters @ 35/25 11 x Pull ups On the 11th Min...

08 November, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Intervals Every 2min :30sec x 6 12 x Box Jumps Overs 10 x Hang Power Snatches @ 42.5/30 8 x TTB ...

06 November, 2019 /

Warm Up: Coaches Warm Up Work Capacity: 10 min EMOM ODD - 12 - 15 Cal Row EVEN - 15 - 20 x Wallballs 3 Min Rest 10 min EMOM...

05 November, 2019 /
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