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WOD

16 Apr WOD 17th April 2013

Posted at 20:22h in WOD 0 Comments

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Warm Up: 400m Run + 100 DU + Mobility Strength: 10 mins to find 5RM Sumo Deadlift WOD: 'Kelly' 5RFT 400m Run 30x Box Jumps (24/20) 30x WB (20/14)...

15 Apr WOD 16th April 2013

Posted at 20:36h in WOD 0 Comments

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Warm Up: Mobility + 3rds of Cindy Strength: 1RM Strict Press WOD: 5rds 1min Max KB Swings (32/24) 1min Max shuttle Runs 1min Rest...

14 Apr WOD 15th April 2013

Posted at 18:44h in WOD 0 Comments

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Warm Up: 800m Run + Mobility Strength: 1RM Back Squat WOD: 3 x 3 min AMRAP: Bear complex (2/3 1 RM Jerk), 3 min rest between sets....

12 Apr WOD 13th April 2013

Posted at 20:43h in WOD 0 Comments

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Warm Up: 400m Run + 3rds of Cindy Strength: Handstand Walk Challenge WOD: 5RFT 20x Back Squat (60/42.5) 15m Handstand Walk...

11 Apr WOD 12th April 2013

Posted at 20:55h in WOD 0 Comments

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Warm Up: 400m Run + Mobility Strength: 3RM OHS WOD: Chipper FT 20x Thrusters 20x SDLHP 20x Push Jerk 20x OHS 20x Front Squats 42.5/30 NOTE - At the top of every minute 4 Burpees...

10 Apr WOD 11th April 2012

Posted at 21:26h in WOD 0 Comments

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Warm Up: 400m Run + Seated Box Jumps + Mobility Strength: Power Snatch + Snatch Balance + Snatch x 5 WOD:12 min AMRAP 5x Cleans 60/40 8x Diamond Push Ups 12 Wall Balls...

09 Apr WOD 10th April 2013

Posted at 20:21h in WOD 0 Comments

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Warm Up: 800m Run + Mobility Strength: 1RM Deadlift WOD: 30-20-10 Strict T2B (Midline Work) Supine Ring Rows Weighted Lunges (40/30)...

08 Apr WOD 9th April 2013

Posted at 20:39h in WOD 0 Comments

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Warm Up: 800n Run + BP Shoulders + Mobility Strength: 3RM Strict Press WOD: 5RFT 8x T2B 10x Dips 12x Box Jumps...

07 Apr WOD 8th April 2013

Posted at 19:46h in WOD 0 Comments

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2k Row week - please try and fit in a 2km row time trial this week. Warm Up : 400m run + mobility Strength: 3RM Back Squat WOD: Get as far as possible...

05 Apr WOD 6th April 2013

Posted at 20:36h in WOD 0 Comments

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Warm Up: 400m Run + 3 rounds - 2 minutes of single unders, double unders 30 seconds + Mobility Strength: Clean Tekkers WOD :5RFT: 5x power clean (80/60) 10x burpee pull ups...

WOD

16 Apr WOD 17th April 2013

15 Apr WOD 16th April 2013

14 Apr WOD 15th April 2013

12 Apr WOD 13th April 2013

11 Apr WOD 12th April 2013

10 Apr WOD 11th April 2012

09 Apr WOD 10th April 2013

08 Apr WOD 9th April 2013

07 Apr WOD 8th April 2013

05 Apr WOD 6th April 2013

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