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Warm Up: Coaches Warm Up   3 - 5 min D.U Practice   Work Capacity: For Time 1000m Row 50 x Wallballs 800m Run 50 x Box Step overs @ 22.5/15...

01 August, 2018 /

HEAVY DAY Warm Up: Coaches warm Up SKILL: 3 - 5 Min D.U Practice   Strength: 6x 4 x Front Squats @ 75% Rest 3 mins between sets During your rest - 10 x Bent Over rows...

31 July, 2018 /

Warm Up: Coaches Warm Up Team Tuesday - PartnerWOD (split reps unless sync) 50 x DB Burpee DL @ 22/5/15 1 lap farmers carry 40 x Sync DB Snatches 1 lap farmers carry 30 x DB...

30 July, 2018 /

Warm Up: Coaches Warm Up New Cycle - During this new cycle we will be focusing on Double Unders And Barbell Cycling   3 - 5min D.U Practice Skill: 4x 8 x TnG Power Cleans RPE...

29 July, 2018 /

Team WOD Saturday Warm Up: Coaches Warm up Partner WOD 26min Time Cap 1 - 400m run - other partner AMRAP Hang Clean + Jerk / then switch 2 - 400m run - other partner...

27 July, 2018 /

Warm Up: Coaches Warm up HAM FRIDAY For Time 20 cal AB 40 x Burpees touch your head on the floor 80 x DB Squats @22.5/15 160 x Russian KB Swings @ 24/16 320 x D.U    ...

26 July, 2018 /

Warm Up: Coaches Warm Up   Part A : Not for time for quality 4x 12 x Push Ups - scale to on rings 12 x DB Bent over Rows 12 x DB Hang Squat Cleans   Part...

25 July, 2018 /

Warm Up: Coaches Warm Up   Skill: Retest Max TTB   Work Capacity: 8min AMRAP 10 x Air Squats 8 x Power Cleans @ 50/35 6 x bar over burpees...

24 July, 2018 /

Team Tuesday Warm Up: Coaches Warm Up Cindy + Partner WOD "You go i Go" 20 min AMRAP 5 x C2B 8 x HSPU 11 x Goblet Squats @ 24/16  ...

23 July, 2018 /

Warm Up: Coaches Warm Up   Skill: HSPU Testing - max unbroken sets at your scale   Work Capacity: 3rds 20 x Box Jump Overs 20 x DB Snatches @ 22.5/15 straight into 3rds 20 x FS @ 50/35 20 x...

22 July, 2018 /
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