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daily wod blog

january 31, 2018

1/31/2018

0 Comments

 
​Front Squat x5

WOD

2 Rounds

7 HSPU
14 Russian Swings (32/24)
21 Burpees
28 Air Squats
0 Comments

january 30, 2018

1/30/2018

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​EMOM 8
3 Power Snatch @80-85%

WOD

5 Rounds

7 Sumo DL High Pull (95/65)
35 Double Unders
0 Comments

january 29, 2018

1/29/2018

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Strict Press 1RM
then. . .
Push Press 3x3 @ 1RM Strict Press

WOD

OPEN 15.1A

9min AMRAP

15 T2B
10 Dead Lifts (115/75)
5 Snatch (115/75)
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january 26, 2018

1/26/2018

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Back Squat 5x3 @80%

WOD

3 Rounds

21 Alt DB Snatch (40/25)
15 Cal Row
9 Burpees
0 Comments

january 25, 2018

1/25/2018

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Long range of motion deadlift
5 x 5 (70-75%)
WOD
​
4 rounds 
10 wallball (20/14)
20 trunk rotations 
100m wallball run
0 Comments

January 24, 2018

1/24/2018

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​1 RM Clean & Jerk

WOD

ALT EMOM 9

12 KB Swings (24/16)
8/5 Strict Pull Ups
10 Goblet Step Ups (20"/16")
0 Comments

january 23, 2018

1/23/2018

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​Push Ups 4x8
A) Rx'd
B) Deficit
C) Weighted
D) Weighted Deficit

WOD

10min AMRAP

4 Power Snatch (115/75)
6 OH Squats
12 V-Ups
12 Box Jumps (24/20)
0 Comments

january 22, 2018

1/22/2018

0 Comments

 
​4x200m Sprints!!

WOD

Tabata

Plate Clean (55/35)
DB Push Press (40/25)
0 Comments

january 19, 2018

1/19/2018

0 Comments

 
​Atlas Stones 6x each shoulder

WOD

Fran

21-15-9

Thruster (95/65)
Pull Up
0 Comments

january 18, 2018

1/18/2018

0 Comments

 
Power Clean + Hang Squat Clean

​WOD 

3 rounds

​45 Double Unders
20 DB OH Walking Lunges (40/25)
*750m row buy out*
0 Comments
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  • Home
  • The Lifeworx Story
    • Meet Our Coaches
    • Meet Our Sister Company
  • Membership
    • First Timers Start Here
    • What Is Functional Fitness?
    • Private Training
    • Nutrition Coaching
    • Pricing
  • Class Schedule
  • Contact Us