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Warm Up: Coaches Warm Up Skill: 5 min EMOM 1 - 7 x Strict Pull Ups Work Capacity - Running Clock 0 - 5 min 2 x Lap run -...

21 July, 2019 /

TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 PART A - 12 min AMRAP - 2 people working at a time 20 x Sync Burpees Over Worm 30...

19 July, 2019 /

Warm Up: Coaches Warm Up Skill: Kipping Pull Ups + Bar MU Work Capacity: 20min Time Cap 1 mile run In remaining time AMRAP 10 x Devils Press @ 15/10 8...

18 July, 2019 /

Warm Up: Coaches Warm Up Skill: 10 min EMOM ODD - 1 - 5 x Strict HSPU EVEN - 5 - 10 x Strict TTB Work Capacity: 11min EMOM 75 x...

17 July, 2019 /

Warm Up: Coaches Warm Up Strength: 12 mins to build to a Max Cluster Work Capacity: SID Q1 10min Time cap 30 x STOH @ 35/25 15 x bar over burpees 30...

16 July, 2019 /

TEAM TUESDAY Partner WOD Partner A - 400m run / Partner B - 20 x burpees then switch 100 x Power Cleans @ 45/30 (split reps ) Partner A - 400m...

15 July, 2019 /

Warm Up: Coaches Warm Up Strength: Back Squats Wave 90sec rest between sets 5 @ 70% 1 @ 75% 5 @ 70% 1 @ 80% 5 @ 70% 1 @ 85% Work Capacity:...

14 July, 2019 /

Warm Up: Coaches Warm Up Skill: TTB Lat Activation / straight arm strength Work Capacity: 3 RFT 30 x Alt Db Snatches @ 22.5/15 30 x TTB 50 x Air Squats ...

11 July, 2019 /

Warm Up: Coaches Warm Up Skill: 10min EMOM ODD - :30 sec Hollow Rocks EVEN - 1 - 7 x Strict Pull Ups Work Capacity: 12 min AMRAP 50 x...

10 July, 2019 /

Warm Up: Coaches Warm Up Strength: Build to 75-80% Hang Snatch Work Capacity: 0 - 10mins 10 x Power Snatch @ 50/30 15 x Box Jumps 8 x Power Snatch...

09 July, 2019 /
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