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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-7.30.19

July 30, 2019

STRENGTH

ON A 7:00 RUNNING CLOCK...
Build to Moderate Set of 5 Power Cleans ( Touch n Go)

METCON

5 ROUNDS FOR TIME
8 DBL Russian KBS (35/20)
8 DBL KB Cleans
8 DBL KB Front Squats
8 DBL KB Push Press
4 Tire Flips

-Rest 2:00-

AMRAP x 4 MINUTES
4 Sit-Ups
4 Hollow Rocks

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