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February 18, 2020

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February 15, 2020

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February 7, 2020

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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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WO-10.29.19

October 29, 2019

STRENGTH

3 SETS
Push Press x 5 (lightish weight or barbell only)
Overhead Alternating Reverse Lunges x 10 reps
Overhead Carry x 50 ft
Front Rack Carry x 50 ft
Front Rack Lunges x 10 reps

** lighting weight or barbell only

If big class use Kettlebells

Make sure they are not dropping weight from above the shoulders

METCON

BENCHMARK WORKOUT
"FRAN"

FOR TIME
21-15-9
Thrusters (95/65)
Pull-ups

-15:00 Hard Cap-

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