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LYDIAS BIRTHDAY WOD

METCON

31 min AMRAP

7 Strict Pull Ups

13 Push Press

19 Front Squats #115/75

86 Double Unders

Competitors

Clean & Jerk
60%/3+1
65%/3+1
70%/3...

WOD-7.15.17

July 15, 2017

STRENGTH

Sumo Deadlift

5x10@50%

METCON

Partner WOD

500 m Row/ Partner completes 120 DU

100 Push Ups /Partner B Push Up Postion

80 KB Push Press/Partner B...

WOD-7.13.17

July 13, 2017

STRENGTH

5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed

METCON

AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...

WOD-3.3.18is

March 3, 2018

1/3

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WOD- 4.18.17

April 18, 2017

STRENGTH

7 min EMOM

3 Strict Press + 2 Push Press + 1 Push/Split Jerk@ 75% of Strict Press

Barbell Curl to Press

3x10-12

Then complete....

25 Strict Chin Ups

METCON

21-18-15-12-9-6-3

KB Swings #55/35

Push Ups

Box Jumps #24/20

Core

2 sets

Barbell Hip Extensions x30

#135/95

Med Ball Sit Ups x30

#20/10

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