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WOD

24 Apr WOD 25th April 2014

Posted at 21:42h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Skill: Muscle Up Progressions Strength: Snatch Complex 1 x Snatch 1 x Hang Snatch WOD: 18,15,12,9,6,3 Squat Lateral Bar Jump Power Snatch (50/30) TTB...

23 Apr WOD 24th April 2014

Posted at 21:37h in WOD 0 Comments

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Warm Up: 400m Run + Mobility + 3rds of "Cindy" Skill/Strength: Extra Mobility Or Catch Up Mon/Tue/Wed WOD: 12 min AMRAP 6 x STOH (45/30) 12 x Push Ups 24 x D.U...

22 Apr WOD 23rd April 2014

Posted at 21:16h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Skill: Farmers Carry for Distance Strength: Big Clean Complex 2 x Hang Cleans, 1 x Clean, 1 x Push Press 2 x Hang...

21 Apr WOD 22nd April 2014

Posted at 15:53h in WOD 0 Comments

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Warm Up: Mobility + 3rds 25 x D.U 5 x Pull Ups 10 x V-Ups Skill: HSPU Practice then...

18 Apr WOD 19th April 2014

Posted at 15:50h in WOD 0 Comments

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Warm Up: Mobility + 3rds 200m Run 5 x HSPU 10 x M.C 15 x D.U Strength: OH walking Lunge WOD: 3RFT 10 x Box Over Burpees 20 x KB Snatches (24/16) 30 x...

16 Apr WOD 17th April 2014

Posted at 21:21h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Skill/Strength: Extra Mobility Or Catch Up Mon/Tue/Wed WOD: 3RFT 30 x Push-ups Run 400m 20 x Pistols ...

15 Apr WOD 16th April 2014

Posted at 21:20h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Skill: Prowler Push + Battle Rope Shuttles Strength: Power Clean 3,3,2,2,1 WOD: Hero WOD "Wittman" 7RFT 15 x KB Swings (24/16) 15 x Power Cleans (42.5/30) 15 x Box...

14 Apr WOD 15th April 2014

Posted at 20:35h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Skill: Handstand Push Ups/Handstand Walks Strength: 3RM deadlift WOD: 7mins Get As Far As Possible 3 x Deadlifts (100/70) 3 x HSPU 6 x Deadlifts 6 x HSPU 9 x Deadlifts 9 x...

13 Apr WOD 14th April 2014

Posted at 19:30h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Skill: Double Unders / Triple Unders Strength: Front Squat Warm Up to 80% then..4 @ 80%, 3 @ 85%, 2 @ 90%, 2 @ 95% WOD:...

11 Apr WOD 12th April 2014

Posted at 19:36h in WOD 0 Comments

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Warm Up: Mobility + 3rds 200m Run 7 x TTB 10 x V-Ups Skill: Candle Stick Strength: Bench Press 2,2,2,2,2,2 WOD: "Jackie" 1000m Row 50 x Thrusters (20) 30 x Pull Ups...

WOD

24 Apr WOD 25th April 2014

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