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daily wod blog

August 29th, 2019

8/29/2019

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Strict Press 
5x5 @70%

For Time 
400m Run
15 Push Press (115/75)
15 Box Jump (24/20)

400m Run
12 Push Press
12 Box Jump

400m Run
9 Push Press
9 Box Jump

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08/27/2019

8/27/2019

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Strength
OTM 10Min
25 Double Unders or 50 Singles
3 Rep Back Squat @70%

WOD
3 Rounds
15 Push Ups
25 KB Swings (24/16)
15 T2B

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August 22nd, 2019

8/22/2019

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x10 
100m Row Sprint

3 Rounds 
9 Power Snatch (95/65)
9 C2B
12 Box Jump (24/20)
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August 20th, 2019

8/20/2019

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x7 Sets
2 Hang Power Clean

OTM x 12
a. 14 DB Thruster (40/25)
b. 30 sec Side Plank (R)
c. 7 Burpee Box Jump (24/20)
d. 30 sec Side Plank (L)

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August 15, 2019

8/15/2019

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OTM x 12
1 Squat Clean 
+
1 Split Jerk
50-90% Building 

For Time 
Complete 60 Burpees
*EMOM 10 Wall Ball (20/14)
(9 Min Time Cap)
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August 13th, 2019

8/13/2019

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Box Front Squat
x2

4 Rounds 
8 Sumo DL High Pull (75/55)
20 OH Plate Sit Up (45/25)
15 Box Jump (24/20) 

**12 Min Time Cap**
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8/9/2019

8/9/2019

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Deadlift Waves
7 @ 60%
5 @ 70%
3 @ 75%
7 @ 70%
5 @ 80%
3 @ 85%

WOD

8min AMRAP
8 burpee to target
10 DB plank row (40/25)
1 squat clean @ 85%
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Thursday 8/8/2019

8/8/2019

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x3
12 hollow rocks
max rep HSPU

WOD

4 rounds
8 OH squat (125/85)
12 box jump over (24/20)
10 push ups
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August 08th, 2019

8/8/2019

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X3
12 Hollow Holds 
Max Rep HSPU

4 Rounds 
8 OH Squats  (125/85)
12 Box Jump Overs (24/20)
10 Push Up
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8/7/2019

8/7/2019

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x6
400m run

WOD

Tabata
kb swings (24/16)
wall ball (20/14)
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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