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TEAM SATURDAY In Teams of 3 Buy In: 60 x Burpees - 20 each 90 x Power Cleans @ 50/35 120 cal Row - Switch every 20 cals 90 x Power...

12 April, 2019 /

Warm Up: Coaches Warm Up Strength: Tempo Back Squats 5 x 3 @ 4/0/1/0 Work Capacity: 2 Rds For Time 30 x TTB 200ft DB OH Walking Lunge @ 22.5/15 ...

11 April, 2019 /

Warm Up: Coaches Warm Up Strength: Clean complex 1 x Clean 1 x Hang Clean 1 x Jerk Work Capacity: For Time 21 - 15 - 9 Power Clean @ 60/40 Push Jerk...

10 April, 2019 /

Warm Up: Coaches Warm Up Work Capacity: (a) 12min EMOM ODD - 12 x DB Floor Press EVEN - :30sec Wall facing HS Hold (b) 12 min EMOM ODD - 4 -...

09 April, 2019 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD - 37 min time cap 1 mile run - together 50 x dubs / 50 x Air Squats / 50 x...

08 April, 2019 /

Warm Up: Coaches Warm Up Strength: Build to heavy complex then 8 min EMOM 3 x Double KB Swings 3 x Double KB Cleans 3 x Double KB Front Squats...

07 April, 2019 /

TEAM WOD Partner WOD For Time 800m Run - together 30 x GTOH @ 70/50 60 x Pull Ups 20 x GTOH @ 70/50 40 x Pull Ups 10 x GTOH @...

05 April, 2019 /

Warm Up: Coaches Warm Up Strength + Stability: 4x :30sec Double DB Holds Over Head SS :20sec L - Sit Holds Work Capacity: 12 min AMRAP 10 x DB Floor Press @ 22.5/15...

04 April, 2019 /

Warm Up: Coaches Warm Up Strength: 4x 1 x Max Chin over bar hold SS 12 x Barbell Bent over row - supinated grip Work Capacity: 7 min Ladder 3 - 6 -...

03 April, 2019 /

Warm Up: Coaches Warm Up Strength: 4x 12 x Double KB Front Squats - building over the sets 2 min rest - during rest accumulate :45sec ski sit Work Capacity: 4x 200m...

02 April, 2019 /
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