WODs
 | Tue, Apr 6 2021 |  |
| Walk-Hike (for distance) | BBWOD - The Open Road Wk 1 Day 2 - Box Squats | 20210405 MetCon | PP Abs Day 2 |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 2.55 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) | | Sarah | 2.55 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) |
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BBWOD - The Open Road Wk 1 Day 2 - Box Squats
(Weight)
In Week 1, work at 65% of your 1RM Back Squat for 4x3.
Target 10kg (22#) increase / week if work sets are above 150kg (330#).
Target 5kg (11#) increase / week if work sets are below 150kg (330#).
| Duane | 255 Rx | (45-75-95-115-135-155-175-185-205-225)x3 | | Sarah | 155 Rx | (65-85-105-115-125-135-145)x3 |
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20210405 MetCon
(Check In)
4 Rounds:
15 cal Bike Erg
15 cal Rower
15 cal Ski Erg
15 cal Assault Bike
Can’t move to next until both people ready
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PP Abs Day 2
(Check In)
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Planned: Tue,Mar8,2022 Wed,May12,2021 Tue,May4,2021 Tue,Apr20,2021 Tue,Apr6,2021 Thu,Apr1,2021 Sat,Mar27,2021 Tue,Nov12,2019 Tue,Jun18,2019 Thu,Apr4,2019 Wed,Mar27,2019 Thu,Mar7,2019
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