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Warm Up: Coaches Warm Up   Strength: Power Snatch 3 x 3 TnG reps - build to daily maintaining form   Work Capacity: Rowing Sprints In Pairs - 8 x 250m row - rest while partner...

09 January, 2019 /

Warm Up: Coaches Warm Up   Strength: 10 min EMOM 7 x Thrusters @ 42.5/30   Work Capacity: For Time 21 - 15 - 9 C2B Pull Ups Hand Release Push Ups...

08 January, 2019 /

TEAM TUESDAY Warm Up: Coaches Warm up   Skill: Barbell Cycling   Partner WOD - 15min AMRAP "You Go i Go" - complete 1 full round then tag partner 5 x SDLHP 4 x Power Cleans 3 x Push...

07 January, 2019 /

Warm Up: Coaches Warm Up   Skill: Squat Therapy + Mobility work   Work Capacity: Chipper For Time 50 x Wallballs @ 20/30 40 x Single Arm DB Thrusters @ 22.5/15 (switch arms @ 20reps) 30 x...

06 January, 2019 /

Warm Up: Coaches warm Up   Strength: Build to a heavy 3 Thruster for the day - from the floor   Work Capacity: Open 14.5 21 - 18 - 15 - 12 - 9 -...

03 January, 2019 /

Warm Up: Coaches Warm Up   Strength: 10 min EMOM ODD - 6 x Back Squat @ 65% EVEN - 15 x Heavy Russian Swings   Work Capacity: 7 min Ladder 3/3 - 6/6 - 9/9 -...

02 January, 2019 /

Warm Up: Coaches Warm Up   Work Capacity: 30min EMOM - Sweat Sesh 1 - 15/12 cal Row 2 - 12 x Devils Press @ 15/10 3 - 12/10 Cal AB 4 - 10 x C2B 5...

01 January, 2019 /

TEAM WOD Warm Up: Coaches warm Up In Teams of 2 Part A - In 8 mins build to team total 1 x Hang Clean 1 x Thruster Part B - You go I Go -...

28 December, 2018 /

Warm Up: Coaches Warm Up   Skill: HSPU   Work Capacity: 20min AMRAP 200m Run 15 x Power Snatches @ 42.5/30 10 x HSPU...

27 December, 2018 /
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