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WOD

30 Aug

Posted at 21:57h in WOD
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Warm Up: Medball Volleyball+Mobility TTB Skill: Kipping- Kipping L Raise Strength: 5x2 Strict TTB Work Capacity: All Levels: 2K Row. Coaches Notes: This is a test, a time trial. Go out fast, but maintain form, and...

29 Aug

Posted at 21:12h in WOD
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Warm Up: 4 mins barefoot skip/DU practice Handstands Strength1: HSPU 5x 10 sec eccentrics (kick/walk up into handstand, lower yourself down to headstand as slowly as possible, then relax and come out...

26 Aug

Posted at 22:35h in WOD
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Warm Up: Partner 400m with plate (10/5) + mobility 3rds 10x Syncro burpee, 15x Syncro air squat, 20x Syncro situps WOD: Partner WOD 25 min AMRAP You go I go as needed Ascending Ladder 1x Power Snatch 1x...

25 Aug

Posted at 22:47h in WOD
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4 min Barefoot Skipping + Mobility WOD prep Work Capacity Competition and Performance: 6RFT 400m Medball Run (20/14), 30x Wall Ball Fitness: 6RFT 400m Medball Run (14/10), 30x Wall Ball Coaches Notes: This WOD is about 2 things:...

24 Aug

Posted at 22:08h in WOD
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400m Run + Mobility Run Session 3x 600m, 400m, 200m 60 secs rest between each interval 3 mins rest between each round. ROMWOD Coaches Notes: Working at 80-85% of max effort work on keeping consistency...

23 Aug

Posted at 22:20h in WOD
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Warm Up: 4 min SU/DU Practice + Mobility Pistols: Skills: Bottom of squat to pistol position Strength: Single leg box squat Work Capacity Competitor: 15min Time Cap 4RFT 22 x Pistols 15 x Hang Power Cleans (50/30) Performance: 100x Sit Up,...

23 Aug

Posted at 09:47h in WOD
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Warm Up: 400m Run + Mobility Handstands Skill: Handstand skill- floor core drill hand against wall (3x 60 sec hold) Strength: Handstand hold, chest to wall, working on bringing feet away from wall with...

21 Aug

Posted at 22:47h in WOD
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4 mins skipping+Mobility TTB Skill: Kipping + Lat Engagement Strength: KB Compression 3x5 WOD Competition: “Amanda” 9 - 7 - 5 Squat Snatches (60/40) Muscle Ups Performance: AMRAP 6Mins 15x Ring Dip, 15x Box Jump Over. Rest 4 mins AMRAP 4 Mins Calories...

20 Aug

Posted at 07:01h in WOD
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Warm Up: 400m+ Mobility WOD Prep Team LumberJack 20 (scale weight as needed) 20 Partner Deadlifts (120/80) Run 400m 40 KB swings (32/24) Run 400m 20 Overhead Squats (50/35) Run 400m 20 Syncro Burpees Run 400m 20 Pullups Run 400m 40 Box jumps...

18 Aug

Posted at 21:36h in WOD
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Medball Volleyball + Mobilty Toes to Bar Skill: Floor straight/bent leg compression 3x5 Strength: 3x Max hollow hold on bar/rings. WOD: Competitor 3RFT 15 x C2B 20 x HSPU 200m Run Performance 3RFT 10x Pull Up, 20x KB Swing (24/16), 200m Run Fitness 3RFT 10x...