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"Swoletron"
EMOTMx24 min
1: 6 close grip Bench press
2: 12 DB step ups 1x50/35 24/20
3:18/12 Cal row
4: 15/15 Russian twists
Post W.O.D.
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"Four Loko"
On the 4:00 x 5 Rounds:
200m run
40 Double Unders
7 Front Squats 225/155 or 70-75% Should get 1 min rest rd 1... Post W.O.D.
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3x
20 banded glute bridges
8/8 Single arm DB press
"Part Time"
3 Rounds:
12 Burpees over Dumbbell
18 Chest to Bar Pull-ups
Directly Into...
3 Rounds:
18 Alternating Dumbbell Snatches 50/35
18/12 Calorie Assault Bike/Row Post W.O.D.
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1rd every 90x8
3 power cleans+1 Jerk
"Air Fryer"
3 Rounds:
50 Air Squats
10 Power Clean & Jerks (135/95) Post W.O.D.
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"Marston"
20min AMRAP
1 Deadlift 405/285
10 Toes to bar
15 Bar Facing burpees
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Strict pullups 3x10
"Atlas"
3rds
200m run
10/7 Strict HSPU
200 run
10 Ball slams 40/30
200m run
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"Fight or Flight"
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Goblet squat 70/53
20/15 Calorie Row/bike Post W.O.D.
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Power clean 2 EMOTMx6 min
3 Rounds:
100 Double Unders
4 Wall walks
10 Power Cleans
135/95, 165/110, 195/125
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Front squat
3 70%
1 80%
3 75%
1 85%
3 80%
1 90 % OR
6x3 Tempo 32X1
"Airplane Mode"
8 min AMRAP
2/2, 4/4, 6/6, 8/8...
DB thrusters 50/35
Pullups
Post W.O.D.
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2 rounds
30 Wall balls 20/14
12 TTB
60 DU
at the 10:00
3rds
7 Power cleans 135/95
14 Box Jump overs 24/20
4 Bar Muscle ups
Post W.O.D.
