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WOD

30 Jun

Posted at 22:24h in WOD
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Warm Up: 400m Run +Mobility A- 10x Banded Good Mornings, 8x Push Ups, 6x Burpees Work Capacity: COMPETITION 25 min Time cap 50 x Cal Row 50 x Box Over Jumps 50 x D.L (80/60) 50 x Wallballs 50...

28 Jun

Posted at 22:35h in WOD
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Warm Up: 400m + Mobility A- 3rds 30x SU, 15x Leg swings each leg, 10x spider stretch hip rotations Work Capacity: COMPETITION/PERFORMANCE/FITNESS 6x400m 1:1 work-rest Coaches Notes: working at 80-85%, looking for consistency across all...

27 Jun

Posted at 21:35h in WOD
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Warm Up: 400m + Mobility 3rds 5x Ring Row, 10x Russian Twist (light KB), 5x Burpee Strength: 5x8 Deadlift increasing weight across sets Work Capacity: COMPETITOR: 3RFT 9 x D.L (85/55) 6 x Hang Power Cleans 3 x...

27 Jun

Posted at 21:33h in WOD
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Warm Up: 400m + Mobility 3rds 5x Ring Row, 10x Russian Twist (light KB), 5x Burpee   Strength: 5x8 Deadlift increasing weight across sets Work Capacity: COMPETITOR: 3RFT 9 x D.L (85/55) 6 x Hang Power Cleans 3 x...

26 Jun

Posted at 17:27h in WOD
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Warm Up: 400m+Mobility A- 5x Lunges (each leg), 10x Goblet Squat, 10x KB Swing Strength- EMOM 12 mins 2x Power clean @ 70% Work Capacity: COMPETITOR: 4RFT 400m Med Ball Run 21 x Wallballs 12 x Strict HSPU   PERFORMANCE 15...

24 Jun

Posted at 21:42h in WOD
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Warm Up: 400m Run + Mobility A- 3rds 10x KB Swing, 8x Leg Swing each leg, 10x Passover PARTNER WOD As A Pair 800m Run together 400m KB Carry 200m Partner Carry 400m KB Carry 800m Run...

23 Jun

Posted at 21:50h in WOD
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Warm Up: 400m + Mobility A- 3rft 10x goblet squats, 10x Passover, 20x DU Work Capacity COMPETITOR: 8-6-4-2 CLEAN + JERK (50/35) 1RD NATE AFTER EACH RD - 2 x M.U / 4 x HSPU...

22 Jun

Posted at 22:28h in WOD
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Warm up: 400m + Mobility A- 3 mins skipping. 2rds 15x leg swings each leg, 10x Air Squats, 5x spider stretch each leg Work Capacity 3x1k Run 3 min rest between efforts. This...