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TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 0 - 5 mins Max sync Burpees 5 - 10 mins Max Sync DB Snatches @ 22.5/15 10 - 15 mins Max shuttle sprints...

08 March, 2019 /

Warm Up: Coaches Warm Up   Strength: 10 min EMOM ODD - 5 x Push Press @ 6/7 RPE EVEN - 8 x Barbell Bent Over Row @ 6/7 RPE   Work Capacity: For Time 55 cal...

06 March, 2019 /

Warm Up: Coaches warm Up   Strength: 5x 4 - 8 x Strict Pull Ups SS 10 - 15 x Strict Push Ups   Work Capacity: 12 min EMOM ODD - 8 - 10 x TTB EVEN - 25ft...

05 March, 2019 /

TEAM TUESDAY Warm Up: Coaches Warm Up   Strength: 10 min EMOM 7 x Thrusters @ 50/35   Work Capacity: Partner WOD 21 - 15 - 9 Sync DB Snatches @ 22.5/15 Sync Burpees - Hand touch DB's...

04 March, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up   Strength: 6x 1 x Clean 1 x Hang Clean 1 x Split Jerk   Accessory Work: 4x 3 x Front Squats @ 75-80%...

03 March, 2019 /

TEAM WOD Warm Up: Coaches Warm Up In Teams Of 3 0:00 - 10:00mins - Team Total 1 rep Max Power Clean 10:00 - 20:00 - Team 1 mile run 20:00 - 30:00 - Team...

01 March, 2019 /

Warm Up: Coaches Warm Up   Strength: 5x 4 x Back Squats @ 65%   Work Capacity: 4x 12 x Burpees 18 x Alt DB Snatches @ 22.5/15 10 x Shuttles 50ft 1 min rest...

27 February, 2019 /

Warm Up: Coaches Warm Up   Strength: Snatch 5 x 2 - TnG building over the sets - quality not quantity   Work Capacity: 15min EMOM 1 - 8 x TnG Power Snatches - Light 2 -...

26 February, 2019 /
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