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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-11.7.18

November 7, 2018

STRENGTH

Back Squat
5×3 @ 85%

10 jumping air squats after each set

A1) DB Stiff Leg Romanian Deadlifts

3x8 ( not single leg)

A2) DB Bench Press

3x8

METCON

4 Rounds:
3 Rope Climbs
15 Shoulder to Overhead 115/85lbs
Run 400m or Row 400m
Rest 2:00

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