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Wall Ball Shot

Benjamin Reddy

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From 0:00-4:00, complete 1 round of: 18 calorie Assault Bike4 Clean-and-Jerks (100/70 kg)5 Burpee Box Jumps (30/24 in)Rest until 4:00From 4:00-6:00, AMRAP of:Wall Ball Shots (20/14 lb)Rest until 10:00From 10:00-14:00, complete 1 round of:18 calorie Assault Bike4 Clean-and-Jerks (100/70 kg)5 Burpee Box Jumps (30/24 in)Rest until 14:00From 14:00-16:00, AMRAP of:Wall Ball Shots … [Read more...] about Benjamin Reddy

Secret Dirty Thirty

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In 10 minutes, complete:95 Wall Ball Shots (20/14 lb) (shared)Rest until 10:00400 meter Run (each)In 10 minutes, complete:1,564 meter Partner Row (shared)29 Burpees (each)Directly into, 4 Rounds (shared) of:11 Squat Cleans (115/75 lb)4 Push Presses (115/75 lb)20 Air Squats 19 Push-Ups … [Read more...] about Secret Dirty Thirty

Dirty Thirty

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30 Box Jumps (24/20 in)30 Jumping Pull-Ups30 Kettlebell Swings (35/26 lb)30 Lunges30 Knees-to-Elbows30 Push Presses (45/35 lb)30 Back Extensions30 Wall Ball Shots (20/14 lb)30 Burpees30 Double-Unders … [Read more...] about Dirty Thirty

SSG Atkins

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Cash-In: 800 meter Kettlebell Run (45/35 lb)50 Box Jumps (24/20 in)50 Wall Ball Shots (20/14 lb)1 minute Hang Hold50 Kettlebell Swings (45/35 lb)50 Ball Slams (20/14 lb)200 meter Farmer's Carry (2x45/25 lb)1 minute Hang Hold50 Push Presses (95/65 lb)50 Hand Release Push-Ups50 Jumping Pull-Ups50 Tire Flips (230/160 lb)200 meter Farmer's Carry (2x45/35 lb)1 minute Hang Hold50 … [Read more...] about SSG Atkins

The 2020

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20 Wall Ball Shots (20/14 lb)20 American Kettlebell Swings (53/35 lb)20 Box Jumps (24/20 in)20 Alternating Dumbbell Snatches (53/35 lb)20 calorie Row … [Read more...] about The 2020

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