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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-10.15.19

October 15, 2019

STRENGTH

EMOM x 8 MINUTES
4 Deadlifts*

Start at 70%
*Increase weight every other round. Keep weight moderate-heavy.

METCON

AMRAP x 14 MINUTES
3-6-9...and so on
Deadlifts (155/105)
Toe 2 Bar or Hanging Knee Raise

Push Ups

OPTIONAL FINISHER
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
20. V-Ups

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