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Warm Up: Coaches Warm Up Strength: OHS Mechanics and Mobility then 5 x 3 - building Work Capacity: In 5 min Window 1000m/800m Row Max OHS in remaining time @...

05 September, 2019 /

Warm Up: Coaches Warm Up Skill: Barbell Cycling Work Capacity: 12min AMRAP 2rd of complex 1 x Power Clean + 1 x Hang Squat Clean + 1 x Thruster @ 50/35 4...

04 September, 2019 /

Warm Up: Coaches Warm Up Work Capacity: Every 5 min x 5 400m Run 15 x TTB 1 rd of DT (12 x DL/ 9 x HPC/ 6 x STOH)...

03 September, 2019 /

TEAM TUESDAY Partner WOD 20 min AMRAP - "you go i go" 15 x KB Swings @ 24/16 12 x Box Jumps Overs 9 x TTB 6 x Strict HSPU ...

02 September, 2019 /

Warm Up: Coaches Warm Up Skill: 4x 30 - 50 x Dubs 5 - 10 x Strict Pull Ups Work Capacity: 12 min Time Cap 1 mile Run Remaining Time Max...

01 September, 2019 /

TEAM WOD In Teams of 3 1 mile Run - together 66 x HSPU 84 x Deadlifts @ 90/60 100 x Wallballs @ 20/14 84 Cal AB 66 x Power Cleans @...

30 August, 2019 /

Warm Up: Coaches Warm Up Skill: 3x 50ft Oh Walking Lunge @ 22.5/15 1 - 10 x Strict HSPU Rest 90 sec Work Capacity: FT 400m Run 40 x Devils Press @...

29 August, 2019 /

Warm Up: Coaches Warm Up Work Capacity: 30 min EMOM 1 - 8 - 12 Cal AB 2 - 8 - 12 x Thrusters @ 42.5/30 3 - ...

28 August, 2019 /

Warm Up: Coaches Warm Up Strength: Back Squat Wave 5 @ 70% 1 @ 85% 5 @ 70% 1 @ 90% 5 @ 70% 1 @ 95% Skill: Core Finisher 3x 5...

27 August, 2019 /

Warm Up: Coaches Warm Up Partner WOD - 20min Running Clock 0:00 - 7:00 - Team Total of Complex 1 x Power Clean 1 x Front Squat 1 x Jerk...

26 August, 2019 /
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