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Warm Up: Coaches Warm Up   Skill: Run And Double Under warm Up   Work Capacity: "Triple 2" 35min Time cap 2ooom Row 200 x D.U 2 mile run...

18 November, 2018 /

TEAM WOD Warm Up: Coaches Warm Up In Teams of 3 800m Wallball carry (1 per team) 80 x Sync Air Squats 60 x Sync DB snatches @ 22.5/15 60 x Sync TTB (2 athletes working...

16 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Push Ups - strict   Work Capacity: "CINDY" 20 min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Air Squats    ...

15 November, 2018 /

HEAVY DAY Warm Up: Coaches Warm Up   Skill: Plyometrics + Speed - Max broad jump / Fastest 3 cone sprint   Strength: Build to a daily with sound technique 1 x Power Clean 2 x Front...

14 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Bar Muscle Ups   Work Capacity For Time 21 - 15 - 9 Hang Squat Snatches @ 45/30 10 - 8 - 6 Bar Muscle Ups...

13 November, 2018 /

TEAM TUESDAY Warm Up: Coaches Warm Up Partner WOD 18min AMRAP 60 cal Row 12 x burpees over rower 50 x wallballs 12 x burpees over rower 40 x DL @ 50/35 12 x burpees over rower 30 x HSPU 12...

12 November, 2018 /

Warm up: Coaches Warm Up   Skill: 8 min Skill EMOM ODD - 30 - 40 x D.U EVEN - 8 - 12 x TTB   Work Capacity: 30 - 20 - 10 Russian KB Swings @ 32/20 Goblet...

11 November, 2018 /

TEAM WOD Warm Up: Coaches Warm Up Partner WOD   Part A - 13min AMRAP 3/3 - 6/6 - 9/9 - 12/12 - 15/15 Devils Press @ 22.5/15 Box Step Ups   4MINS REST   Part B - 13 min AMRAP 60...

09 November, 2018 /

Warm Up: Coaches Warm Up   Skill: Power Snatch and Barbell Cycling Power Snatch then 3 x 6 @ 50%   Work Capacity: 3RFT 30 x Box jump overs 8 x Power Snatches @ 55/35  ...

07 November, 2018 /
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