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Coaches Warm Up Partner WOD For Time 20 Lengths Box Bear Crawl (you go I go format, alternating, up and back is 2) 100 Air Squats (1 work 1 rest) 400m Run together 100 Alt Lunges...

06 April, 2018 /

Warm Up: Coaches Warm Up Work Capacity: Hero WOD "McGhee" Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq....

05 April, 2018 /

Warm Up: Coaches Warm Up   Skill: Pistols  - ankle mobility + balance Progressions - 1. Backward Lunge / 2. Foot behind calf / 3. Band/ Plate assisted 3 x 12 alt pistols at...

04 April, 2018 /

Warm Up: Coaches Warm Up Skill Work: L - Sit Holds + Shoot Throughs Work Capacity: FT 1km Row 100 xD.U 800m run  ...

03 April, 2018 /

Warm Up: Coaches Warm Up Team Tuesday Partner WOD 80 x Sandbag Over Shoulders @ 45/30 40 x Sync Burpees  ...

02 April, 2018 /

Good Friday Team WOD - Partner WOD 17min Time cap (split reps however between you) 60 x D.L @ 60/40 30 x burpees 60 x Front Squats @60/40 30 x burpees 60 x Push Press @60/40 30 x...

29 March, 2018 /

Warm Up: Coaches Warm Up SKill: Power Clean Barbell Cycling Work Capacity 14min AMRAP 40x Wallballs @ 20/14 30 x Cleans @60/40 20 x TTB...

28 March, 2018 /

Warm Up: Coaches Warm Up Work Capacity; For Time 1 x lap run 21 - 15 - 9 Power Snatch @ 35/25 Pull Ups 1 x Lap run 15 - 12 - 9 Power Snatch @ 35/25 Pull Ups 1...

27 March, 2018 /

Warm Up: Coaches Warm Up Team Tuesday Teams Of 2 20min Time cap 20 x Thrusters (50/35) 20 x box Jump 20 x Burpees 30 x Thrusters (45/30)  30 x box jumps 30 x burpees 40...

26 March, 2018 /
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