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amrap, bell hero wod, crossfit, handstand push-ups, hero wod, kettlebell swings, muscle up, nate, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Nate"

AMRAP 20

2 Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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amrap, box jumps, crossfit, hang power cleans, kettlebell swings, training, wod, workouts -

"Firecracker"

AMRAP 20

21 Kettlebell Swings 53/35

15 Box Jumps 24/20

9 Hang Power Cleans 95/65

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, clean and jerks, crossfit, kettlebell swings, rope climbs, training, wod, workouts -

"Jack Knife"

AMRAP 13

10 Clean and Jerks 115/75

2 Rope Climbs

15 Kettlebell Swings 53/35 

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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400m run, box jumps, burpees, chest to bar, crossfit, deadlifts, kettlebell swings, overhead squats, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Lumberjack"

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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burpees, crossfit, death by burpees, death by kettlebell swings, kettlebell swings, rounds, training, wod, workouts -

WOD (Workout of the Day) 

"Death by Burpees and Kettlebell Swings"

Minute 1

1 Burpee

1 KB Swing 53/35

Minute 2

2 Burpees 2 KB Swings

Add 1 Rep to each exercise every minute

The WOD ends when you cannot get the reps completed in a minute

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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