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400m run, air squats, amrap, crossfit, kettlebell, lunges, push-ups, rounds, run, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD


6 Rounds For Time

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run 

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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assault bike, buy in, buy out, crossfit, kettlebell swings, lunges, muscle ups, rounds, training, wod, workouts -

WOD (Workout of the Day) 

"Little Caesar"  

5 Rounds for Time

Buy-In:  15 Calorie Bike

15 Kettlebell Swings 53/35

7 Muscle-Ups

15 Front Rack single Kettlebell Lunges 53/35

Buy Out: 15 Calorie Bike 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic 

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amrap, box jumps, crossfit, lunges, pull-ups, ring dips, toes to bar, training, v-ups, weight vest, wod, workouts -

WOD (Workout of the Day) 

"Lee Majors"  

7 Min AMRAP - with 20lb. Vest

21 Lunges

15 V-Ups

9 Pull-Ups

Rest 5 Minutes

7 Min AMRAP - No Vest

21 Box Jumps 24/20

15 Toes to Bar

9 Ring Dips

Incorporated Energy Systems in WOD:  Glycolytic

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crossfit, double unders, front rack, kettlebell, lunges, squat clean, training, wod, workouts -

WOD (Workout of the Day) 

"Boogie Nights"  

5 Rounds

12 Front Rack Kettlebell Lunges 53/35

31 Double Under's

9 Squat Cleans 135/95

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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