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daily wod blog

august 31, 2017

8/31/2017

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​5 Sets

6 Goblet Lunges
6 OH Plate Sit Ups

WOD

3 Rounds

3/2 Rope Climbs
15 HR Push Ups
5 Power Cleans (155/105)
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august 30, 2017

8/30/2017

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Front Squat 3x3 @85%

WOD

12min AMRAP

15 Pull Ups
20 KB Swings (24/16)
15 Push Press (95/65)
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august 29, 2017

8/29/2017

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​Long ROM Dead Lift x2

WOD

6 Rounds

4 Hang Power Snatch (115/75)
8 Wall Ball (20/14)
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August 28, 2017

8/28/2017

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​Bear Complex x5

WOD

3 Rounds
Max Reps
40sec on/ 20sec off

Plank DB Rows (45/25)
Burpee Box Jumps (24/20)
AbMat Sit Ups
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august 25, 2017

8/25/2017

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​Power Clean & Push Jerk x3

WOD

With a Partner

100 OH Squats (95/65)

Partner Hangs from the Pull Up Bar
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august 24, 2017

8/24/2017

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Bench press 5 x 3 @ 80%
WOD

​7 min AMRAP
10 cal row
15 t2b
25 wallball (20/14)

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august 23, 2017

8/23/2017

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​Hang Snatch 4x4 (building)

WOD

3 Rounds

24 OH Walking Plate Lunges (45/25)
12 Hand Release Push Ups
12 Hang Power Cleans (95/65)
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august 22, 2017

8/22/2017

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​Back Squat
5@50%
4@60%
3@70%
2@80%
1@90%

WOD

ALT EMOM 12
9 HSPU
12 C2B Pull Ups
15 KB Swings (24/16)
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August 21, 2017

8/21/2017

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​Muscle Up Practice
Ring Dips

WOD

40 ALT DB Snatch (50/35)
30 Box Jumps (24/20)
20 Dead Lifts (Body Weight)
30 Burpees
40 OH Plate Sit Ups (45/25)
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august 18, 2017

8/18/2017

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DB Seated Strict Press
3x8 Building

WOD

12min Ascending AMRAP
4-8-12-16-20....

200m Run
Hang Power Snatch (115/75)
Alternating Pistols
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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