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Team WOD Warm Up: Coaches Warm Up Partner “Scotty” WOD 5rds 50 cal Row 50 x FR Lunges @ 35/25 50 x Deadlifts @ 60/40 100 x Dubs 50 x Russian KB Swings @ 24/16 *split reps...

14 June, 2019 /

Warm Up: Coaches warm up Skills: Every 2 mins x 5 3 - 8 x Strict Pull Ups 10 - 15 x Paralette Push Ups Work Capacity: 4 RFT 20 x Wallballs @20/14 15...

13 June, 2019 /

Warm Up: Coaches Warm Up Work Capacity: 10 min EMOM 10 - 15 x Burpees 5mins rest 15min EMOM 1 - 8 - 12 Cal AB 2 - 40 - 50...

12 June, 2019 /

Warm Up: Coaches Warm Up Strength: Front Squats 5 @ 75% / 3 @ 85% / 1 + @ 95% + 3kg Work Capacity: 16min AMRAP 1 lap run 20 x...

11 June, 2019 /

Warm Up: Coaches Warm Up Strength: 15mins 1RM Bench Press Work Capacity: 16min EMOM 1 - 8 - 12 cal AB 2 - 2 - 6 x Strict HSPU - Scale...

09 June, 2019 /

Warm Up: Coache Warm Up Team WOD - In Teams of 3 - Running Clock 0 - 10 mins Relay max Laps of Box 10 - 17 mins - Team Total...

07 June, 2019 /

Warm Up: Coaches Warm Up Work Capacity: For Time 100ft DB OH Walking Lunge 22.5/15 80 x Box Jump Overs 50 x Wallballs 10’x Ring MU / 30 x TTB 50 x Wallballs 80 x...

06 June, 2019 /

Warm Up: Coaches Warm Up Strength: Push Press - build to a daily single then 2 x 10 @ 70% Work Capacity: 9min Time cap 40 x Double DB Power Clean...

05 June, 2019 /

Warm Up: Coaches Warm Up Strength: Front Squat 3 @ 70% / 3 @ 80% / 3+ @ 90% + 3kg Work Capacity: 12 min AMRAP 15 x Power Snatches...

04 June, 2019 /
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