WODs
 | Mon, May 9 2022 |  |
| 20220507 Strength Squat | Walk-Hike (for distance) | May Burpee 1800 Challenege | 20220509 MetCon |
20220507 Strength Squat
(Weight)
3 reps x 5 sets
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 5/10 RPE
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 5.5/10 RPE
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 6/10 RPE
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 6/10 RPE
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 6/10 RPE
| Duane | 165-175-185-195-205 Rx | Use 2nd sandbag with 45# plate - Warmup-(45-75-95-115-135-155)x3 | | Sarah | 105x2, 115x2, 125x1 Rx | |
|
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,May26,2026 Mon,May25,2026 Tue,May19,2026 Sun,May17,2026 Thu,May14,2026 Tue,May12,2026 Mon,May11,2026 Sun,May10,2026 Mon,May4,2026 Tue,Apr28,2026 Mon,Apr20,2026 Mon,Apr13,2026
| Duane | 5.1 miles Rx | Cheathem Hill |
|
May Burpee 1800 Challenege
(Reps)
Complete at a minimum, 60 Burpees per day, totaling 1800 calories in May
Example:
Do a burpee EVERY TIME you hear the word “Thunder” in AC/DC’s hit song Thunderstruck. Fun fact, the word “Thunder” is used a total of 33 times in that song at varying speeds throughout. ⚡️
Planned: Sat,May28,2022 Fri,May27,2022 Thu,May26,2022 Wed,May25,2022 Tue,May24,2022 Mon,May23,2022 Sun,May22,2022 Sat,May21,2022 Fri,May20,2022 Thu,May19,2022 Wed,May18,2022 Tue,May17,2022
| Duane | 120 (540 total) Rx | As part of WOD |
|
20220509 MetCon
(Calories)
10 Rounds
90 second Bike Erg
3 Power Cleans 135/95
12 Burpees
| Duane | 423 Rx | with Sarah | | Sarah | 423 Rx | With Duane |
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