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5 Rounds for Time: 100 m Sprint 10 Squat Clean Thrusters (m: 115 lbs, f: 75 lbs) 15 Kettlebell Swings (m: 2 pood, f: 1,5 pood) 100 m Sprint Rest 2 Minutes between rounds. Scaling This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 […]

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WOD 2016-03-06

Hero-Workout: "Foo" (AMRAP in 20 min: Bench Presses, C2B, Double Unders, Squat Clean Thrusters, Sit-ups)

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WOD 2015-08-23

Hero-Workout: "Feeks" (Shuttle Sprints, Squat Clean Thrusters w/ Dumbbell)

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WOD 2015-08-09

Hero-Workout: "Foo" (Bench Presses / AMRAP in 20 min: C2B, Double Unders, Squat Clean Thrusters, Sit-ups)

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Foo

Start with 13 Bench Presses (m: 170 lbs, f: 115 lbs) Then AMRAP in 20 Minutes: 7 Chest-to-Bar Pull-ups 77 Double Unders 2 Squat Clean Thrusters (m: 170 lbs, f: 115 lbs) 28 Sit-ups About Foo: Sgt. Gary „Foo“ Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, […]

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Feeks

For Time: 2 x 100 m Shuttle Sprint 2 Squat Clean Thrusters w/ Dumbbells (m: 65 lbs, f: 45 lbs) 4 x 100 m Shuttle Sprint 4 Squat Clean Thrusters w/ Dumbbells 6 x 100 m Shuttle Sprint 6 Squat Clean Thrusters w/ Dumbbells 8 x 100 m Shuttle Sprint 8 Squat Clean Thrusters w/ […]

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