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    • Jun 24, 2021

    Friday WOD 25th June

    Movement activation Partner Wod Triple Threat Wod 1 10 min Cap AMRAP 4 Dumbbell Thrusters 6 Toes-to-Bar 24 Double-Unders Wod 2 10 min...
    • Jun 23, 2021

    Thursday WOD 24th June

    Movement activation Rope climb Refresher and play “Glen” For Time: 30 Clean and Jerks 60/40 1 block run 10 Rope Climbs 1 block run 100...
    • Jun 22, 2021

    Wednesday WOD 23rd June

    Movement tech Hang Snatch Then EMOM 8 mins Build to a heavy Double Hang Power Snatch Wod Hook and Ladder [On the 0:00] 1 Round: 30...
    • Jun 21, 2021

    Tuesday WOD 22nd June

    Movement activation OLD SKOOL AT 7 rounds of 2 mins on 4 mins off Bike 15/10 or 50 sec Box Jump 15 Push press ME
    • Jun 20, 2021

    Monday WOD 21st June

    Power Clean Tech Then E2MO2M for 12 mins Build to a Heavy single ( start at around 70% of 1 RM) and add load every round 10 X Power...
    • Jun 17, 2021

    Friday WOD 18th June

    Movement activation Partner Wod Triple Threat Wod 1 8 min Cap 500/400m Row 21 Power Cleans 21 Push Jerks 500/400m Row 15 Power Cleans 15...
    • Sep 16, 2020

    WOD Thursday 17th, September

    Movement activation Murph
    • Sep 15, 2020

    WOD Wednesday 16th, September

    WOD Movement activation Wall Walks/Handstands/Handstand walks play / T2B Wod 4 rounds 20/17 Row 15m Hand stand walk 10 Shoulder to...
    • Sep 14, 2020

    WOD Tuesday 15th, September

    Partner Wod 5 Rounds For Time 40 Kettlebell Swings 40 Box Jumps 400 meter band run 40 Burpees 40 Wall Ball Shots
    • Sep 13, 2020

    WOD Monday 14th, September

    Movement activation The Clean Then 20 min running clock Block run buy in Into 1 rm Clean Then rest 5 mins Then AMRAP in 8 mins Cleans @...
    • Sep 10, 2020

    WOD Friday 11th, September

    Movement activation Partner Wod Triple Threat Wod 1 8 min Cap AMRAP 10 Cal bike 10 box jump overs 10 shot guns Wod 2 8 min Cap 30-25-20...
    • Sep 9, 2020

    WOD Thursday 10th, September

    Movement activation Sled Day
    • Sep 8, 2020

    WOD Wednesday 9th, September

    Movement activation Hardio Day For Time Round 1: 1000 meter Row 1 mile Bike 800m run 200 Single-Unders Round 2: 750 meter Row 0.8 mile...
    • Sep 7, 2020

    WOD Tuesday 8th, September

    WOD Movement activation -Hollow, reverse hollow - Pull up tech and kipping Funky Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7...
    • Sep 6, 2020

    WOD Monday 7th, September

    Movement activation Lion Complex Tech 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Overhead Squat 1 Behind the Neck Push Jerk 1 Overhead...
    • Sep 3, 2020

    WOD Friday 4th, September

    Movement activation Partner Wod Triple Threat Wod 1 8 min Cap AMRAP 10 Cal Row 10 Wall Balls 10 Sit ups Wod 2 8 min Cap 40-30-20-10 Cal...
    • Sep 2, 2020

    WOD Thursday 3rd, September

    Movement activation Strong Man
    • Sep 1, 2020

    WOD Wednesday 2nd, September

    WOD Movement activation Wall Walk- HSPU For Time 20 HSPU x 2 Push ups 400 meter Run 20 Kettlebell Swings 400 meter Run 20 T2B / x2...
    • Aug 31, 2020

    WOD Tuesday 1st, September

    Movement activation Partner WOD - Welcome to Spring! 3 Rounds for Reps 2 min rounds Thrusters 40/30 DB Snatch 22.5/15 Box Jump-Overs...
    • Aug 30, 2020

    WOD Monday 31st, August

    Movement activation DT Complex prep Then For Time From 0:00, perform: 21 Burpees 1 Round of DT 18 Burpees 1 Round of DT 15 Burpees 1...
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