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daily wod blog

august 31, 2018

8/31/2018

0 Comments

 
​Long ROM Dead Lift x3

WOD

4 Rounds

12 DB Rack Lunges (50/35)
12 Push Ups
12 Power Cleans (115/75)
0 Comments

august 30, 2018

8/30/2018

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​8 sets
Hang power clean + Hang squat clean

WOD

21-15-9
Sumo deadlift high pull (95/65)
Box jump (24/20)

Rest 2:00

​12-9-6
Push jerk (95/65)
Burpee box jump over (24/20)
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august 29, 2018

8/29/2018

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​Strict Press 5x5 @75%

WOD

4 Rounds

5 Tire Flips
50m OH KB Carry (24/16)
100m Run
0 Comments

august 27, 2018

8/27/2018

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​5x
Agility Ladder
50ft Bear Crawl
20sec Hollow Hold/Rock

WOD

4 Rounds

6 Power Clean & Jerk (125/85)
6 Bar Facing Burpees
12 Cal Row
0 Comments

august 24, 2018

8/24/2018

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​Clean & Jerk 8x2

WOD

6-9-12

Full Snatch (115/75)
DB Box Step Overs (50/35)(20"/16")
0 Comments

august 23, 2018

8/23/2018

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4 sets
12 DB Floor Press 
10 Strict T2B
WOD

​Tabata 
Lateral Box Jump Overs (20/16)
Muscle Ups
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august 22, 2018

8/22/2018

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Back Squat 5@55%/5@65%/3@75%/3@85%/2@90%/2@95%

WOD

10min Ascending AMRAP

4-8-12-16-20...
200m Run
DB Snatch (50/35)
Goblet Lunge
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august 21, 2018

8/21/2018

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​Fran!!

21-15-9

Thruster (95/65)
Pull Up

then....

3 Rounds

30sec on/off

Superman Hold
Hollow Hold
DB OH Hold (40/25)
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august 20, 2018

8/20/2018

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Hang Power Snatch 6x3 Building

WOD

Partner WOD

6 Rounds (3 each)ALT

8 Dead Lifts (185/125)
12 Sit Ups

*Resting partner completes 1 Rope Climb ​
0 Comments

august 17, 2018

8/17/2018

0 Comments

 
​Row Sprints
2x600m

WOD

7min AMRAP

18 OH Plate Sit Ups (45/25)
8 Hang Power Cleans (155/105)
40ft Plate Farmers Carry (35/15)
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