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daily wod blog

april 30, 2019

4/30/2019

0 Comments

 
​Row Sprint 6 x 200m

WOD

7 Rounds

1 min on/30 sec off

3 Squat Snatch (135/95)
6 Lateral Burpee Over Bar
9 Box Jumps (30/24)
0 Comments

april 29, 2019

4/29/2019

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​Back Squat 4x4 @80%

WOD

4 Rounds

200m Run
5 HSPU
15 V Ups
0 Comments

april 26, 2019

4/26/2019

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​Deficit Dead Lift 7x1 @80%

WOD

EMOM 2 OH Squats (115/75)
*including rest*

3 Rounds

8 Burpees
10 KB Swings (24/16)
12 Jump Lunges

@10 minutes

30 DB Snatches (50/35)
20 Box Jump Overs (24/20)
10 Pull Ups
0 Comments

april 25, 2019

4/25/2019

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1 1/2 Front Squat 4x2 @75%
+Wall Presses x10

WOD

7 min AMRAP

7 Power Cleans (155/105)
15 T2B
30 Double Unders ​
0 Comments

April 24, 2019

4/24/2019

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​Snatch +
Hang Snatch

WOD

400m Run Buy In

21-15-9
Push Jerk (115/75)
AbMat Sit Up

400m Run Buy Out
0 Comments

april 23, 2019

4/23/2019

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​Strict Press 4x2 @85%
Push Press 2x2 @85%

WOD

Tabata

Dead Lift (275/185)
Hand Release Push Up
0 Comments

april 22, 2019

4/22/2019

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​Strict Pull Ups 3x10
Bandy Triceps 3x15

WOD

Fight Gone Bad

3 Rounds
1 min MAX reps

Wall Ball (20)
SDHP (75)
Box Jumps (20)
Push Press (75)
Cal Row
-REST-
0 Comments

april 19, 2019

4/19/2019

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​3x
16 Rack/Hang KB Lunges
15 DB Floor Press
10 V-Ups

WOD

5 Rounds

10 DB Shoulder 2 OH (50/35)
10 Box Jumps (24/20)

EMOM 1 Squat Clean (205/135)
0 Comments

april 18, 2019

4/18/2019

0 Comments

 
​Dead Lift x5

WOD

21-15-9-15-21

Wall Ball (20/14)
Pull Up
0 Comments

april 17, 2019

4/17/2019

0 Comments

 
​OH Squat 6x2 @85%

WOD

3 Rounds

200m Run
10 KB Swings (32/24)

@10 minutes

40 Air Squats
20 KB SDHP (32/24)
10 HSPU
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