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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-6.8.19

June 8, 2019

METCON

PARTNER WORKOUT
TEAMS OF 2...
FOR TIME
100 Calorie Row
50 Clean and Jerks (135/95)|(95/65)
80 Calorie Row
40 Clean and Jerks (155/105)|(135/95)

*P1 works while P2 rests, split work b/t partners any way.

OPTIONAL FINISHER

100 Abmat Sit Ups

Then...

2 SETS
1:00 L/R Cross Body Hold*

-Rest :30 b/t Sides-

*One KB overhead (right side), one KB in suitcase position (left side)

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