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    Dynamic, calf pumps, Shoulder activations (band) arm windmills, m/climber complex,           Movement warm -up   Pistol: hold stretch for 60-90s e/side 100m run calf and soleus stretch 100m run side2side goblet rocks 100m run couch stretch against wall 100m run from a box seat – 1 leg stand 100m…

    Practice Sessions    

    Occupational Games Ultimate Team WODS   Briefing: 10:30am   First WOD: 11:00am   Bring a team of 6 OR just turn-up and join a team.    

  2 minutes bike/row/erg calf pumps, boot strappers air squats with twists, bird dogs, ATW cossacks       Cardio  10 Min EMOM   ·      1st Min: 14/10 Calories ·      2nd Min: Rest   Looking for: ·    Maintain consistent pace ·  Fast recovery ·  Talk to the coach if you are a victim of peer…

  Dynamic Scorpions & bird dogs, calf pumps, Shoulder activations (dowel), air squats with thoracic twists, Burgener warm up (dowel) KB warm up     Barbell Cycling 7 Minute EMOM   8 Touch & Go Power Cleans   Looking for: ·       Set-up each time ·       Lower back mobility ·       Finish each pull ·       Recovery and…

  200m row/run/ride/erg, calf pumps, air squats w. twist, Shoulder activations (band on rig), mountain climber complex     Movement Warm-up 10 Min Drills   ·      Box Jumps ·      Wall-balls ·      Stretching for the runs Looking for: ·    Maintain active shoulders ·    Strong braced core   Benchmark WOD   “Kelly”   5 Rounds For Time:…

  200m row/run/ride/erg Calf pumps, Scorpions & bird dogs, Shoulder activations Torso rotation and ring dip technique   Btw: RR & RMU warm up   Gymnastics 10 Min EMOM Drills   ·      1st Min: Standing DB Torso Rotations ·      2nd Min: Ring Dips Looking for: ·    Maintain active shoulders ·    Strong braced core   WOD…

  Dynamic, calf pumps, Shoulder activations (band) Air squats with twists   Burgener warm up (dowel)     Barbell Cycling 7 Minute EMOM   8 Touch & Go Power Snatches   Looking for: ·       Set-up each time ·       Lower back mobility ·       Finish each pull ·       Recovery and reset   WOD   14 Minute CAP…

    Practice Sessions    

    200 metre run Scorpions, bird-dogs, calf pumps, boot strappers   KB warm up BJ warm up     Memorial WOD   “Louis Modafferi”   Captain NYFD Rescue Co.5   Died 11/09/2001   For Time:   ·    800-meter Run ·    50 Box Jumps (RX 24”/20”) ·    100 Kettlebell Swings (RX 24/16 Kg) ·    150…