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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-9.20.19

September 20, 2019

STRENGTH

4 sets

100ft Heavy Farmers Carry (DB or KB)

1:00 Push Up Plank

*M-65-85lbs

**F-40-60lbs

METCON

"TRIPLE AMRAP"
AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Pull Ups

-Rest 3:00-

AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Pull Ups

-Rest 2:00-

AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Pull Ups

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