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burpees, crossfit, deadlift, handstand push-ups, hero wod, kettlebell swings, knees to elbows, pull-ups, rounds, the seven, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"The Seven"  

7 Rounds

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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assault bike, burpees, crossfit, for time, ground to overhead, pull-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Space Mountain"  

For Time

50 Pull-Ups

45 Calorie Bike

50 KB/DB Ground to Overhead 53/35

On the Minute: 5 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen

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bear complex, burpees, crossfit, hero wod, pull-ups, rounds, the ish, training, walking lunges, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"The Ish"  

6 Rounds for Time

1 Bear Complex 115/75

6 Pull-Ups

8 OH Walking Lunges 45/25

9 Burpees

Incorporated Energy Systems in WOD:  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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box jumps, burpees, crossfit, deadlifts, double unders, handstand pushups, hero wod, hero wod joseph ogren, pull-ups, squat cleans, thrusters, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Joseph Ogren"  

For Time

15 Deadlifts (155/105 lb)

30 Toes-to-Bars

30 Box Jumps (24/20 in)

10 Squat Cleans (155/105 lb)

20 Burpees

20 Double-Unders

5 Thrusters (155/105 lb)

10 Pull-Ups

10 Handstand Push-Ups

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative

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