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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-12.4.19

December 4, 2019

STRENGTH

EMOM x 8 MINUTES*
MIN 1 - :30 DB Bent Over Row / :30 Plank
MIN 2 - :30 DB Front Rack Squats / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

METCON

FOR TIME
50-40-30-20-10*
Double Unders or Singles(Double the number)
Abmat Sit-ups**

*100ft Sled Push after each full round

**GHD Optional

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