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WOD

30 Oct

Posted at 08:35h in WOD
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Warm Up: Coaches Warm Up Skill/Strength: Accessory Work 3 x 10 of each movement (a) Banded Side walks (b) SLDL (c) Crawling Work Capacity L3 - 20min AMRAP 10 x KB Swings (24/16) 10 x D.L (70/50) 10 x WB 30...

25 Oct

Posted at 20:30h in WOD
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Coaches Warm Up 40 Min Time Cap Lumberjack 20 For Time 20 DL 55/42.5 400m Run 20 Kb Swing 32/24 400m Run 20 OHS 55/42.5 400m Run 20 Burpees 400m Run 20 Pull Ups 400m Run 20 Box Jumps 400m Run 20 Squat cleans 55/42.5 400m Run ...

24 Oct

Posted at 20:30h in WOD
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Coaches Warm Up Strength: Accessory 3x 10 Pistols (assisted as needed), Back Extensions, Glute Bridges   Work Capacity L3 3RFT 30x Burpee Box Jump, 30x Kettlebell Swing (32/24), 30x Pull Up   L2 3RFT 30x Burpee Box Jump, 30x Kettlebell Swing (24/16),...

22 Oct

Posted at 21:12h in WOD
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Coaches Warm Up Strength: Press 5@75%, 3@85%, 1+@95% Work Capacity 20 Min time cap Buy in 400m run 4rds 25 push up 25 sit ups 25 mountain climber 25 Russian twist (16/12, scale as needed) Cash Out 400m run...