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daily wod blog

friday, december 20, 2019

12/20/2019

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Strict Press
4x3 @ 80%
*SA Farmer's Carry between sets*

WOD
10-5-10-5
Deadlift (135/95)
OH Squat (135/95)
-2min rest-
10-5-10-5
Box Jump (24/20)
Pull Up
-2min rest-
10-5-10-5
DL
OH Squat
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thursday, december 19, 2019

12/19/2019

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5x2 Back Squat @ 80%
:30 side plank between sets

WOD
12min AMRAP
30 mtn climbers / 30 sit ups
20 front rack lunge (75/55)
10 push ups
100ft shuttle run
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wednesday, December 19, 2019

12/18/2019

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Thursday, december 12, 2019

12/12/2019

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Curtus P x 5
(power clean + lunge + lunge + push jerk)

WOD
21-15-9
Deadlift (185/135...205/155...225/185)
V-Up
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wednesday, december 12, 2019

12/11/2019

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tuesday, december 10, 2019

12/10/2019

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x5 sets
5 TNG clean and jerks (135/95)

WOD
2 rounds
10 kb snatch each arm (24/16)
10 burpees
10 c2b
10 goblet squats
*rest 2min*
1 round
10 kb snatch each arm (24/16)
10 burpees
10 c2b
10 goblet squats
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monday, november 9, 2019

12/9/2019

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Friday, December 6, 2019

12/6/2019

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3x3 Bench Press @ 85%

WOD
*TABATA*
wall ball (20/14)
dynamic rest = hollow hold
OH plate sit up (45/25)
dynamic rest = skiier jump
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thursday, december 5 2019

12/5/2019

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5min AMRAP
*buy-in: 25 box jumps (24/20)*
10 DB Farmer's Lunge (50/35)
10 T2B
-3min rest-
5min AMRAP
*buy-in: 25 T2B*
10 Box Jumps
10 Lunges
-3min rest-
5min AMRAP
*buy-in: 30 lunges*
10 T2B
10 Box Jumps
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Wednesday, December 4

12/4/2019

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Split Jerk
4x2 reps @ 85-90%

WOD
7min AMRAP
5 cleans (70% of BW)
10 ring dips
15 pull ups
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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