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21 Workout Posts
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1 mi Runs 2000 m Rows 1 mi Runs -
4 rounds of: 250 m Rows 400 m Runs
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Muscle up off knees50 Wall Balls 18 kg 10 Muscle-ups 40 Wall Balls 18 kg 8 Muscle-ups 30 Wall Balls 18 kg 6 Muscle-ups 20 Wall Balls 18 kg 4 Muscle-ups 10 Wall Balls 18 kg 2 Muscle-ups
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Red band assisted ring dips5 rounds of: 3 Back Squats 70 kg 20 Ring Dips
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3 rounds of: 100 ft Walking Lunges 50 Air Squats 25 Back Extensions
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15 Dumbbell Split Cleans 10 kg 21 Pull-up (red band)s 15 Dumbbell Split Cleans 10 kg 21 Pull-up (red band)s 15 Dumbbell Split Cleans 10 kg 21 Pull-up (red band)s 15 Dumbbell Split Cleans 10 kg 21 Pull-up (red band)s 15 Dumbbell Split Cleans 10 kg 7 Pull-up (red band)s
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3 Thrusters 30 kg 3 Thrusters 35 kg 3 Thrusters 40 kg 3 Thrusters 40 kg 3 Thrusters 40 kg 3 Thrusters 40 kg 3 Thrusters 40 kg
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100 m Runs 17 secs 100 m Runs 15 secs 100 m Runs 15 secs 100 m Runs 15 secs
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Note to self: Do NOT do 25 sets of 5 snatches first round, it's 5 sets of 5 each arm.1000 m Rows 50 Dumbbell Squat Snatches 12.5 kg 750 m Rows 35 Dumbbell Squat Snatches 12.5 kg 500 m Rows 20 Dumbbell Squat Snatches 12.5 kg
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Tried to sprint the last 400m. Didn't work.3 rounds of: 400 m Runs 21 Kettlebell Swings 20 kg 12 Pull-up (blue band)s
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First workout after time off. Hurt.5 Muscle-up (feet on ground)s 15 Back Squats 40 kg 10 Muscle-up (feet on ground)s 30 Back Squats 40 kg 15 Muscle-up (feet on ground)s 30 Back Squats 40 kg 0 Muscle-up (feet on ground)s 0 Back Squats 40 kg 0 Muscle-up (feet on ground)s 0 Back Squats 40 kg
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50cm box pushups Nuetral grip pullups25 Air Squats 25 Push-ups 25 Pull-ups 25 Sit-up (standard)s 50 Air Squats 50 Push-ups 50 Pull-ups 50 Sit-up (standard)s 75 Air Squats 50 Push-ups 0 Pull-ups 0 Sit-up (standard)s
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Felt good!1 Back Squat 90 kg 1 Shoulder Press 42 kg 1 Deadlift 130 kg
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1000 m Rows 4 mins 39 secs 1000 m Rows 4 mins 26 secs 1000 m Rows 4 mins 22 secs 1000 m Rows 4 mins 19 secs
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12 Thrusters 30 kg 4 Pull-ups 10 Thrusters 30 kg 4 Pull-ups 10 Thrusters 30 kg 4 Pull-up (partner assisted)s 12 Thrusters 30 kg 4 Pull-ups 15 Thrusters 30 kg 5 Pull-up (partner assisted)s
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