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amrap, carve engine, crossfit, front squats, functional fitness, no bonk, power snatches, toes to bar -

WOD (Workout of the Day) 

"Superman"

AMRAP 18

7 Power Snatches 95/65

14 Toes to Bar

7 Front Squats 95/65

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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carve engine, crossfit, power snatches, ring muscle ups, thrusters -

WOD (Workout of the Day) 

"Circus Bear"

5 Rounds

7 Thrusters 85/55

5 Ring Muscle Ups

7 Power Snatches 85/55

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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assault bike, carve engine, crossfit, functional fitness, power snatches, pull-ups -

WOD (Workout of the Day) 

"9-5"

EMOM 3x5 Rounds

10 Calorie Bike

7 Power Snatches 95/65

3 Clock Grip Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, crossfit, power snatches, rope climbs, rounds, training, wod, workouts -

WOD (Workout of the Day) 

"Summer Camp" 

20 Minute AMRAP

400m Run

3 Rope Climbs

8 Power Snatches 115/85

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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amrap, crossfit, hang squat cleans, hero wod, overhead squats, power snatches, push jerks, rounds, thrusters, tommy mac, training, wod, workouts -

Hero WOD

"Tommy Mac"

2 Rounds For Time

12 Burpees

12 Thrusters (115/75 lb)

12 Burpees

12 Power Snatches (115/75 lb)

12 Burpees

12 Push Jerks (115/75 lb)

12 Burpees

12 Hang Squat Cleans (115/75 lb)

12 Burpees

12 Overhead Squats (115/75 lb)

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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