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carve engine, crossfit, fran, fran wod, helen, helen wod, kettlebell swings, pull-ups, run, thrusters -

WOD (Workout of the Day) "Torture Sandwich"

"Helen"

3 Rounds

400m Run

21 KB Swings 53/35

12 Pull-Ups

Rest 7 Minutes

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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WOD (Workout of the Day) 

"Insanity"

EMOM 1 x 20 rounds

1 Burpee Ring or Bar Muscle Up

7 KB Swings 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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air squats, am rap 20, artie, carve engine, crossfit, hero wod, pull-ups, push-ups, thrusters -

WOD (Workout of the Day) 

Hero WOD

"Artie"

AMRAP 20

5 Pull-ups

10 Push-Ups

15 Air Squats

5 Pull-Ups

10 Thrusters 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, box jumps, burpee pull-ups, carve engine, crossfit, hang power cleans -

WOD (Workout of the Day) 

"Everest"

18 AMRAP

12 HPC 95/65

15 Box Jumps 24/20

9 Burpee Pull-Ups

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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assault bike, carve engine, crossfit, deadlifts, kettlebell burpees, rounds, wod -

WOD (Workout of the Day) 

"Boom Sauce"

4 Rounds

9 Double KB Burpees 53/35

15 Calorie Assault Bike

21 Deadlifts 155/115

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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