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WOD

30
Sep

THURSDAY

BRING A FRIEND WEEK – ALL WEEK LONG “Pardon the Interruption” AMRAP 16:Max Calorie Assault Bike [On the 0:00]: 21 Kettlebell Swings (53/35)[On the 2:00]:...
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29
Sep

WEDNESDAY

BRING A FRIEND WEEK – ALL WEEK LONG “Diddly Squat” 3 Rounds For Time:800 Meter Run20 Toes to Bar10 Front Squats (185/135) HOME GYM 3...
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28
Sep

TUESDAY

BRING A FRIEND WEEK – ALL WEEK LONG Deadlift Heavy Set of 3 “Belt Buckle” For Time:1,000 Meter Row30 Deadlifts (225/155)50 Lateral Barbell Burpees HOME...
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27
Sep

MONDAY

BRING A FRIEND WEEK – ALL WEEK LONG “Wiped Clean” Every 4 Minutes x 5 Rounds:30 Air Squats15/12 Calorie Assault Bike7 Clean and Jerks (115/85)...
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26
Sep

SUNDAY

“Strictly Business” On the 3:00 x 6 Rounds:5 Strict Toes to Bar15 Shuttle Runs [10 Meters]Max Calorie Assault Bike HOME GYM On the 3:00 x...
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25
Sep

SATURDAY

“One Direction” 5 Rounds:1 Minute Calorie Row1 Minute Burpees1 Minute Thrusters (95/65)1 Minute Rest HOME GYM 5 Rounds:20 Single Arm Dumbbell Thrusters (50/35)15 Burpees 10...
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24
Sep

FRIDAY

“Big Drip” AMRAP 20:200 Meter Run16/12 Calorie Assault Bike12 Chest to Bar Pull-ups8 Single Arm Dumbbell Snatches (70/50) HOME GYM AMRAP 20:400 Meter Run30 Single...
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23
Sep

THURSDAY

Barbell Bench Press Heavy Set of 8 “DB12” AMRAP 12:25 Double Unders15 Double Dumbbell Deadlifts (50’s/35’s)25 Double Unders15 AbMat Sit-ups HOME GYM AMRAP 12:25 Double...
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