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      Wrist wraps/tape Running Shoes     Hero WOD   “Hong”   Canadian Police Officer Andrew Hong (48)   Killed on Duty: 12/09/2022.   For Time:   ·     48 Single DB Box Step-ups (RX 24”/20”) ·     22 Chest-to-Bar Pull-ups ·     78 Wallballs (RX 9/6 Kg) ·     15 Devil’s Press (RX 2@22½/15 Kg) ·    …

  Knee sleeves Wrist wraps/tape Running Shoes   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Knees-to-Elbows ·  OH Squats ·  Deadlifts   WOD For Time:   Buy in: ·  800 meter Run OR 45/35 Calories   5 Rounds of:   ·  12 Knees-to-Elbows Or Leg Raises…

    Wrist wraps/tape Lifters- optional Knee sleeves       Completed AFTER WOD   Strength Development DB Bench Press 10 – 8 – 6 – 4 – 2 5 Sets @ 2 minutes/set   Focus: ·  engaged core, good chest position ·  through to full arm lockout   Partner WOD   16 Minute AMRAP…

    Tape/Wrist wraps running shoes     Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  DB Movements ·  Wallballs ·  Gymnastic movements   Sarah’s B’Day WOD   For Time: 40-minute CAP Buy-in: ·    400-meter Run, Into: ·    40 Toes-to-Bar OR straight leg raises ·    40 Wallballs…

    Tape for hands or grips Lifters Skipping rope   Gymnastics Strength 9-minute EMOM   ·    1st min: Inverted Barbell Rows ·    2nd min: Handstand Hold + shoulder taps ·    3rd min: Plank   Focus: ·  Engaged Core, scap/lats ·  Shoulder & back position   WOD   “Hands Up for Annie”   For Time:…

    Wrist wraps/tape Grips Lifters   Strength Development Back Squats 10 – 8 – 6 – 4 – 2 5 Sets @ 3 minutes/set   Focus: ·   Good leg drive, depth in squat ·   engaged core, good chest position   WOD   10 Rounds @ 90 Seconds   Barbell Complex: 1 Round of Macho…

      Practice Sessions    

      Wrist wraps/tape Running Shoes Skipping rope   Hero WOD   “RD64”   U.K. Police Officer Corporal Robert David Daniel (48)   Died after a courageous battle with cancer: 02/08/2020.   4 Rounds for Time:   ·     64 Double-unders ·     16 Deadlifts (RX 42½/30 Kg) ·     16 Push Presses ·     16 Bent-over Rows…

    Knee sleeves Wrist wraps/tape Running Shoes Sweat bands -😊   Mobility & Movement Development 10 minutes   ·  Shoulders ·  Core ·  Hips   Technique: ·  Plate ground-to-shoulder ·  OH Plate walking lunge   WOD For Time:   ·  800 meter Run OR 45/35 Calories ·  21 Plate Ground-to-overhead (RX 10/5 Kg) · …

    Wrist wraps/tape Lifters Knee sleeves       Technique Development Squat Snatch 8 Minute EMOM   ·  2 Squat Snatches   Technique focus: ·  Good set-up position ·  Strong pulls through the progressions ·  Strong lockout ·  Fast under the bar   WOD   10 Rounds for Time 20-minute CAP   ·    4…