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Friday 10.9.20
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
Tags
- All
- 10 to 1
- 12 days of christmas
- 12 days of christmas wod
- 1775
- 20 amrap
- 200m run
- 200m Sandbag run
- 21-15-9
- 400m run
- 5 rounds
- 7 rounds
- action sports
- Active recovery
- active rest
- active rest day
- air squats
- alexander
- am rap 20
- amrap
- annie
- artie
- assault bike
- back squat
- back squats
- Badger
- bar facing burpees
- bar muscle ups
- bar over burpees
- barbell row
- bear complex
- beep test
- bell hero wod
- bench press
- bergeron beep test
- board sports
- body weight conditioning
- box jump overs
- box jumps
- bradshaw
- broad jumps
- burpee
- burpee box jump overs
- burpee muscle up
- burpee pull-ups
- burpees
- buy in
- buy out
- calorie row
- calories
- carve engine
- chest to bar
- christmas
- christmas wod
- cindy
- clean and jerk
- clean and jerks
- cleans
- Core
- couplet
- crossfit
- crossfit hero wod
- crossfit wod
- deadlift
- deadlifts
- death by
- death by burpees
- death by deadlift
- death by front squats
- death by hang power cleans
- death by hang power snatches
- death by kettlebell swings
- deficit handstand pushups
- diane
- dips
- dork
- double unders
- DT
- dumbell snatches
- elizabeth
- emom
- fight gone bad
- for time
- fran
- fran wod
- front rack
- front rack reverse kettlebell lunge
- front squat
- front squats
- functional fitness
- glycolytic
- ground to overhead
- ground to overheads
- gymnastic conditioning
- gymnastics
- hammer
- handstand push ups
- handstand push-ups
- handstand pushups
- handstand walk
- hang power clean
- hang power cleans
- hang power snatch
- hang power snatches
- hang squat cleans
- helen
- helen wod
- hero wod
- hero wod 1775
- hero wod 343
- hero wod badger
- hero wod bradshaw
- hero wod dork
- hero wod hammer
- hero wod joseph ogren
- hero wod wittman
- hotshots 19
- hspu
- jack knifes
- jerk
- jumping lunges
- kb snatches
- kettlebell
- kettlebell burpees
- kettlebell cleans
- kettlebell hang clean and jerks
- kettlebell high pulls
- kettlebell snatch
- kettlebell snatches
- kettlebell swing
- kettlebell swings
- kettlebell thrusters
- knees to elbows
- labor day
- lunge
- lunges
- macho man
- memorial day
- mobility
- mobility work
- Murph hero wod
- muscle up
- muscle ups
- muscle-ups
- nate
- no bonk
- omar
- overhead squat
- overhead squats
- oxidative
- pistols
- power clean
- power clean complex
- power cleans
- power snatch
- power snatches
- pull ups
- pull-up
- pull-ups
- push jerks
- push press
- push presses
- Push ups
- push-ups
- rest day
- reverse lunge
- reverse lunges
- ring dips
- ring muscle ups
- ring muscle-ups
- rope climb
- rope climbs
- rounds
- Row
- run
- russian kettlebell twists
- russian twists
- sand bag
- sandbag
- sandbag carry
- sandbag deadlifts
- sandbag front squats
- sandbag ground to over shoulder
- sandbag run
- sit-ups
- snatch
- snatches
- split jerk
- sprint
- sprints
- squat clean
- squat cleans
- squat snatch
- squats
- sumo deadlift
- tabata
- the chief
- the ish
- the seven
- thrusters
- toes to bar
- tommy mac
- training
- turkish get up
- turkish get-ups
- v-ups
- walking lunges
- wallballs
- weight vest
- weighted vest
- wittman
- wod
- workouts