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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-8.20.19

August 20, 2019

STRENGTH

3-3-3-3-3
Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

METCON

FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Box Jumps

immediately into...

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Burpees

COOL DOWN
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing.

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