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WOD

14
Jan

FRIDAY

KO in the OK TOMORROW at the UMAC “Wunderful” 10 Rounds For Time [25 Minute Cap]:30 Double Unders20 AbMat Sit-ups10 Hand Release Push-ups HOME GYM...
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13
Jan

THURSDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY Barbell Complex On the 1:30 x 6 Sets:3 Front Squats3 Push Press “Blitzen” 5 Rounds For...
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12
Jan

WEDNESDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY “Control-Alt-Delete” On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50/35)40 Air Squats20/15 Calorie Assault Bike...
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11
Jan

TUESDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY “DelighT” AMRAP 15:12 Box Jumps (24″/20″)12 Deadlifts (155/105)9 Bar-Facing Burpees9 Hang Power Cleans (155/105)6 Strict Pull-ups6...
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10
Jan

MONDAY

KO in the OK this WEEKEND SATURDAY & SUNDAY “Full Circle”For Time:1,500 Meter Row100 Double Unders50 Calorie Assault Bike100 Double Unders1,500 Meter Row HOME GYMFor...
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10
Jan

SUNDAY

OPEN GYM 1PM-2PM “Bench Warmer” For Time:1,000/800 Meter Row2,000/1,600 Meter Bike40 Bench Press (135/95)2,000/1,600 Meter Bike1,000/800 Meter Row HOME GYM For Time:1 Mile Run100 Push-ups1...
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8
Jan

SATURDAY

“Team Marston” 10 Rounds Each:1 Deadlift (315/220)10 Toes to Bar15 Bar Facing Burpees Switch After Full Rounds 30 Minute Time Cap HOME GYM AMRAP 20:15...
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7
Jan

FRIDAY

“Cannonball” 5 Rounds For Time:21/15 Calorie Row15 Box Jump Overs (24″/20″)7 Squat Cleans (155/105) HOME GYM 5 Rounds For Time:100′ Walking Lunge50 Double Unders30 Single...
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