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Warm Up: Coaches Warm Up HAM Friday "FREAK +"  - 30min Time cap FR = 1rd of FRAN - 21 x Thrusters + 21 x Pull Ups E = 1rd of EVA - 800m...

29 November, 2018 /

Warm Up: Coaches warm Up   Skill: Power Snatch Barbell Cycling   Work Capacity: 15min AMRAP 8 x Pull Ups 10 x Power Snatches @ 30/20 12 x Wallballs @ 20/14...

28 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Ring MU   Work Capacity: 13min Time Cap A - 20 x Ring Muscle Ups B - 50 x Pull Ups + 40 x Push Ups C - 80 x...

27 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Handstand Push Ups   Work Capacity: Part A: 5RFT 10 x D.L @ 70/50 8 x Burpees over Bar REST 5mins Part B: 3RFT 10 x HSPU 10 x Power Cleans @ 70/50...

25 November, 2018 /

TEAM WOD Warm Up: Coaches Warm Up Partner WOD "Kettlebell Carnage" 15 - 1 Double Russian Swings Double Front Rack Lunges Double Push Jerk @ KB 20/16 Or DB's 22.5/15 Break reps up however you want...

23 November, 2018 /

HEAVY DAY Warm Up: Coaches Warm Up   Strength: Hang Power Clean + Jerk then 14 min EMOM 4 x D.L 4 x HPC 4 x Jerks Every 4 mins Increase the Weight 0 - 3mins - Weight 1 4 -...

22 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Pistols - mobility + tekkers   Work Capacity: For Time 45/35 Cal AB 40 x Alt Pistols 30 x Push Jerk @50/35 20 x Cleans @50/35 20m HSW...

21 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Bar MU drills   Work Capacity - Intervals: 3rounds 6mins on 3 mins off 16 x Alt Db snatches @ 22.5/15 10 x Burpee Box jump Overs 4 x Bar MU 30...

20 November, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up   Skill: Overhead Squats 5 x 2 @ 50%   Partner WOD 5RFT 600m Row - 300m each 15 x Sync OHS @ 45/30    ...

19 November, 2018 /
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