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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-10.31.19

October 31, 2019

STRENGTH

EVERY :45 FOR 6 SETS
3 STRICT Press*

*Increase weight every round. Work up to and past your workout weights.

METCON

NCFIT BENCHMARK WORKOUT
"INFINITY LOOP"

4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees

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