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amrap, assault bike, crossfit, thrusters, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Speed Ball"  

16 AMRAP

16 Calorie Assault Bike

13 Thrusters 75/45

10 Toes to Bar

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, crossfit, rope climbs, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Atmosphere"  

7 Min AMRAP

2 Rope Climbs

5 DB Thrusters 50/35's

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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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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amrap, crossfit, double unders, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Speedball"  

7 Min AMRAP

50 Double Unders

7 Thrusters 95/65

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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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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