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February 7, 2020

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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-11.28.18

November 28, 2018

STRENGTH

CHOOSE ONE:

Find 1RM Clean

Then

AMRAP 5 Minutes
Max Rep Squat Clean @85%

**************************

Super Sets

A1. Bulgarian Squats
4 x 8 each leg

A2. Romanian Stiff Leg Deadlifts
4 x 8

METCON

AMRAP 5 Minutes x 3
21/16 Cal Row or 18/13 Cal Bike
21 Deadlifts 225/155 185/115
Max Rope Climbs in remaining time
Rest 2:00

Accessory

4 Sets

Farmers Carry (as heavy as possible)

Back n Forth × 2

Rest 1 min

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