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WOD

10 Nov

Posted at 22:27h in WOD
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Warm Up: 400m+Mobility 2rds 20x 6 Point Rocks 10x Goblet Squat 20 sec HS Plank Strength: 3x3 Squat @same weight as last week 3x5 box squat @80% Armistice Day WOD 18 Min AMRAP 11x Hang Power Snatch 11x Burpee 11x Thruster 11x Pull...

08 Nov

Posted at 22:29h in WOD
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Warm Up: 400m + Mobility 2rds 10x Pass Overs 5x Ring Scap Activation 15 sec HS Plank Strength 3x3 Push Press @same wieght as last week 3x5 Push Jerk @80% Work Capacity Competitor Buy In 400m Run 3rds 5 x Muscle Ups 10...

08 Nov

Posted at 04:58h in WOD
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Warm Up 400m + Mobility 10x Banded Leg Raise 5x Banded GM 5x PVC SLDL each side Strength 3x3 Deadlift @same wieght as last week 3x5 clean pull @80%1 RM Work Capacity Competition 30 - 20 - 10 Unbroken Wallballs Medball...

06 Nov

Posted at 20:00h in WOD
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Warm Up: 400m + Mobility 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding Strength: Work to a heavy single: 1x Clean Pull 1xPower Clean, 1xHang Power Clean Work Capacity Competitor and Performance: Liftoff WOD 15 Min AMRAP...

03 Nov

Posted at 21:00h in WOD
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Warm Up 400m + Mobility 2rds 10x Passover, 5x ring scapula activation, 15 sec HS plank Strength: Push Press 2x5 up 2.5kg last week 3x8 Push Jerk @70-80% Work Capacity Competitor 16/14/12/10/8 Alt KB Snatches (24/16) V- Ups Performance 15-12-9-6-3 KB Swings...

01 Nov

Posted at 21:40h in WOD
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Warm Up: 400m + mobility 2rds 15x 6 Point Rocks 10x Goblet Squat 15 sec HS Plank strength: Bk Squat 2x5 at 5kg higher than last week 3x8 Box Squat @70-80% Work Capacity Competitor/Performance 'JT' 21-15-9 HSPU (performance can scale with ab-mats as...

31 Oct

Posted at 20:28h in WOD
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Warm Up: 400m + Mobilty 2rds 10x Air Squat 10x Jump Squat 1 Length Box Bounding 4x Partner Banded Sprints Work Capacity Competition 6RFT 200m Run 3 x Complex of 1 x D.L / 2 x Hang Power Cleans /...

30 Oct

Posted at 22:01h in WOD
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Warm Up 400m + Mobility 10x Banded Leg Raise (5x each leg) 10x Banded GM 5x PVC SLDL each leg Strength DL 2x 5, 5kg increase from last week 3x8 Clean Pull @70-80% Work Capacity Competitor 6min AMRAP 3 X...