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TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 - For Time 2km Row 50 x DB Thrusters @ 22.5/15 50 x KB Swings @ 24/16 100 x Burpees Over Rower 2km Row...

01 February, 2019 /

Warm Up: Coaches Warm Up   Skill: OHS Mobility + Prep   Work Capacity: Open 15.2 Every 3 mins for as long as possible complete From 0:00 - 3:00 2rounds 10 x OHS @ 42.5/30 10 x C2B From 3:00...

31 January, 2019 /

Warm Up: Coaches Warm Up   Skill: HSPU Skillz and Drillz   Work Capacity: 10RFT 6 x 25ft Shuttle sprints 6 x HSPU 6 x TTB  ...

30 January, 2019 /

HEAVY DAY Warm Up: Coaches Warm Up   Strength: Build to a daily Double Snatch - Not TnG   Work Capacity: For Time 21 x Snatches @ 30/20 OR 40/25 2 min rest 15 x Snatches @ 35/25...

29 January, 2019 /

TEAM TUESDAY Warm up: Coaches Warm Up   Teams Of 3 Part A - 12min Time Cap 90 x Burpees over the Rower max Distance on rower in remaining time REST 3 Mins Part B - 12 min...

28 January, 2019 /

Warm Up: Coaches Warm Up   Skill: 10 min EMOM ODD - 12 - 16 x Alt DB Snatches EVEN - 6 - 8 x Burpee Box Jump Overs   Work Capacity: 4RFT 50ft DB Lunges @...

27 January, 2019 /

TEAM WOD Warm Up: Coaches Warm Up In Teams of 4 30 x Sync Burpees 40 x Sync Body weight Lunges 50 x Sync Push Ups - Sync at top of Push Up 60 x Sync...

25 January, 2019 /

HEAVY DAY Warm Up: Coaches Warm up   Strength: Build to target weight for the max clean   Work Capacity: Open 18.2 12 mins 1 - 10 DB Squats @ 22.5/15 Bar Facing Burpees In Remaining Time Max Clean...

24 January, 2019 /

Warm Up: Coaches Warm Up   Skill: TTB   Work Capacity: For Time 400m Run 30 x TTB 30 x Weighted DB Sit Ups @ 15/10 300m Run 20 x TTB 20 x Weighted DB Sit Ups @ 15/10 200m Run 10...

23 January, 2019 /

Warm Up: Coaches Warm Up   Skill: DB's - Snatch / Push Press / FR Lunge   Work Capacity: 20min Time Cap 20 x DB  Double Snatches @ 15/10 40 x HSPU 60 x Pull Ups 80 x...

22 January, 2019 /
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