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SATURDAY
Knee sleeves Grips Wrist wraps/tape WOD Open Event Open 17.4 13 Minute AMRAP · 55 Deadlifts (RX 102/70 kg) · 55 Wallballs (RX 9/6 Kg) · 55 Calories Row · 55 Handstand Push-ups Aiming for: · Good consistent sets on each movement · Small…
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Knee sleeves Wrist wraps/tape Mobility & Movement Development 12 minutes · 800-meter run or 50/40 Calories, then: · Shoulders · Core · Pull-up positioning development · Butterfly development drills WOD 15 Minute EMOM · 6 Push-ups · 6 Pull-ups Mobility and stretching Aiming…
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Wrist wraps/tape Knee Sleeves Grips Lifters (optional) Mobility & Movement Development · Shoulders · Core · Hips · Overhead squats · Cleans · Muscle-ups/jumping MU’s · Pistols WOD 2022 Age Group Online Qualifier Original CAP 20 min CFT CAP 25 min For Time: · 50…
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Tape/Wrist wraps Knee sleeves Grips Lifters Mobility & Movement Development · 400-meter Run into: · Core · Hips · Shoulders · Burgener Warm-up · Split feet positioning and technique WOD Technique Day Clean & Jerk 10 Round E2MOM 2 Clean & Jerks Focusing on: · Strong…
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Knee sleeves Tape for hands Running Shoes Gymnastic Strength Development 12-minute EMOM · 1st min: tuck to hollow · 2nd min: single arm plate circles · 3rd min: dead stop hollow + superman · 4th min: thoracic rot. +DB Focus: · Engaged Lats and Core WOD 15…
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Wrist wraps/tape Knee sleeves Grips/ Skipping Rope Skipping rope Strength Development Push Jerks off the rack 10 – 8 – 6 – 4 – 2 5 sets @ 3 minutes/set Focus: · Braced core & shoulders · Good rack position · Strong hip/leg drive · Focus on technique and…
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Practice Sessions Pilates at 4:30 with Emily Glennie
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Knee sleeves Grips Wrist wraps/tape Hero WOD CrossFit Cardiff “The Bear” Cpl. Damien Mulvihill Alpha Company 40 Commando Royal Marines Killed 20/02/2008 Helmand Province Afghanistan 20-minute AMRAP · 12 Overhead Walking Lunge Steps (RX 50/35 kg) · 15 Burpees · 8 Bar Muscle-ups OR Jumping…
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Wrist wraps/tape Knee Sleeves Grips Running Shoes Mobility & Movement Development · Shoulders · Core · Hips · Box Jumps · SDLHPs · Thrusters Australian Hero WOD “Wood” Sgt. Brett Wood MG (32) 2nd Commando Company Died 23/05/2011. Helmand Province Afghanistan 5 Rounds for Time: …
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Tape/Wrist wraps Knee sleeves Grips Strength Development Back Squats 10 – 8 – 6 – 4 – 2 5 sets @ 3 minutes/set Focus: · Braced core & shoulders · Good back rack position · Strong hip/leg drive · Focus on technique and depth in squat WOD…
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