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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-10.30.19

October 30, 2019

STRENGTH

EVERY :45 FOR 6 SETS
3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

METCON

AMRAP x 14 MINUTES
15 Deadlifts(185/135) 155/105
10 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
15 Deadlifts
20 Box Jumps
...and so on by 5 reps on Box jumps. Deadlifts stay at 15 throughout.

PARTNER FINISHER
IN TEAMS OF 2...

130 Cal Row

*P1 works while P2 rest on plank position Partners can alternate as needed.

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