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Warm Up: Coaches Warm Up Strength: Push Press - Build to a heavy for each of the rep range 8/6/4/2 Work Capacity: 16 min EMOM - pull focus 1...

13 August, 2019 /

Team Tuesday Warm Up: Coaches Warm Up Partner WOD - 18min AMRAP 60 x Wallballs @ 20/14 50 x Deadlifts @ 80/50 40 x Dubs Each - you go i go format...

12 August, 2019 /

Warm Up: Coaches Warm Up Strength Endurance: 10 min EMOM 6 x Thrusters @ 42.5/30 + 6 x Bar Over Burpees Work Capacity: 3RFT - 13min Time Cap 400m run...

11 August, 2019 /

TEAM WOD SATURDAY In Teams of 3 3 Rounds Sandbag Run 30 x Sync Burpees 30 x Cleans @ 60/40 30 x Sync Db Snatches (1 x 22.5/ 1 x 15 /...

09 August, 2019 /

Warm Up: Coaches Warm Up Work Capacity: "Fight Gone Bad" 3 Rounds - for max reps 1 min Wallballs 20/14 1 min SDLP 35/25 1 min Box Jumps 1 min Push Press...

08 August, 2019 /

Warm Up: Coaches Warm Up Strength: 10 min EMOM 3 x TnG Power Cleans @ 75/45 - scale accordingly Work Capacity: Open 14.1 10 min AMRAP 30 x Dubs 15...

07 August, 2019 /

Warm Up: Coaches Warm up Strength: Back Squats Waves 5 @ 70% 1 @ 80% 5 @ 70% 1 @ 85% 5 @ 70% 1 @ 90% Work Capacity: Intervals...

06 August, 2019 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD - 22min Time Cap 3km/2.5km Row 80 x Db Push Press @ 22.5/15 60 x Burpees Over the Rower ...

05 August, 2019 /

Warm Up: Coaches Warm Up Skill: 10 min EMOM ODD - 3 - 5 x Bar MU / 5 - 10 x Kipping Pull Ups EVEN - 5 - 10...

04 August, 2019 /

Team WOD Saturday Warm Up: Coaches Warm up Partner WOD 32 - 26 - 20 Thrusters @ 50/30 Pull Ups 26 - 20 - 14 Power Snatch @50/30 HSPU 20 - 14 -...

02 August, 2019 /
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