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129 Workout Posts
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10 Bench Presses 155 lbs 10 Ring Dips 30 Sit-up (standard)s 9 Bench Presses 155 lbs 9 Ring Dips 30 Sit-up (standard)s 8 Bench Presses 155 lbs 8 Ring Dips 30 Sit-up (standard)s 7 Bench Presses 155 lbs 7 Ring Dips 30 Sit-up (standard)s 6 Bench Presses 155 lbs 6 Ring Dips 30 Sit-up (standard)s 5 Bench Presses 155 lbs 5 Ring Dips 30 Sit-up (standard)s 4 Bench Presses 155 lbs 4 Ring Dips 30 Sit-up (standard)s 3 Bench Presses 155 lbs 3 Ring Dips 30 Sit-up (standard)s 2 Bench Presses 155 lbs 2 Ring Dips 30 Sit-up (standard)s 1 Bench Press 155 lbs 1 Ring Dip 30 Sit-up (standard)s -
1 Pull-up 2 Pull-ups 3 Pull-ups 4 Pull-ups 5 Pull-ups 6 Pull-ups 7 Pull-ups 8 Pull-ups 9 Pull-ups 10 Pull-ups 11 Pull-ups 12 Pull-ups 13 Pull-ups 14 Pull-ups 15 Pull-ups 16 Pull-ups 4 Pull-ups
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8 mi Road Runs 55 lbs 74 mins
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9 Bench Presses 175 lbs 15 Pull-ups 10 Bench Presses 175 lbs 18 Pull-ups 12 Bench Presses 175 lbs 22 Pull-ups 9 Bench Presses 175 lbs 22 Pull-ups 9 Bench Presses 175 lbs 22 Pull-ups
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5000 m Runs
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5 mi Road Runs 55 lbs
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5 mi Road Runs 55 lbs
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7 rounds of: 10 Bench Presses 155 lbs 15 Dips 20 Burpees
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3 mi Road Runs 55 lbs
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25 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 75 Push-ups 75 Pull-ups 75 Sit-up (standard)s
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50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups
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8 Bench Presses 185 lbs 6 Bench Presses 195 lbs 4 Bench Presses 205 lbs 2 Bench Presses 215 lbs
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8 rounds of: 5 Thrusters 95 lbs 7 Hang Power Cleans 95 lbs 10 Sumo Deadlift High-pulls 95 lbs plus a partial round of: 5 Thrusters 95 lbs 7 Hang Power Cleans 95 lbs 4 Sumo Deadlift High-pulls 95 lbs
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15 Pull-ups 12 Pull-ups 8 Pull-ups 8 Pull-ups 8 Pull-ups 5 Pull-ups 7 Pull-ups 7 Pull-ups 27 Push-ups 26 Push-ups 19 Push-ups 14 Push-ups 14 Push-ups 11 Push-ups 12 Push-ups 11 Push-ups 17 AbMat Sit-ups 18 AbMat Sit-ups 15 AbMat Sit-ups 14 AbMat Sit-ups 13 AbMat Sit-ups 13 AbMat Sit-ups 13 AbMat Sit-ups 13 AbMat Sit-ups 19 Air Squats 15 Air Squats 13 Air Squats 9 Air Squats 11 Air Squats 17 Air Squats 15 Air Squats 16 Air Squats
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4 rounds of: 50 m Walking Lunges 50 Sit-up (standard)s
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