WODs
 | Mon, Aug 22 2022 |  |
| Walk-Hike (for distance) | POWER 30 SERIES 1 SESSION 1 | 2022 VAULT 7 JOTUNHEIM |
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 | 2.3 miles Rx | Neighborhood walk to Rosemont |
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POWER 30 SERIES 1 SESSION 1
(Weight)
POWER 30 SERIES 1: SESSION 1
Following a 30 minute clock:
0:00 - 5 Barbell Back Squat
3:00 - 5 Barbell Back Squat
6:00 - 5 Barbell Back Squat
10:00 - Max Reps (Single Set) - Barbell Back Squat
15:00 - 5 Barbell Bench Press
18:00 - 5 Barbell Bench Press
21:00 - 5 Barbell Bench Press
25:00 - Max Reps (Single Set) - Barbell Bench Press
Score: Heaviest back squat weight. (Note how many reps you did for your max set in the comments)
Score: Heaviest bench press. (Note how many reps you did for your max set in the comments)
Goal: No failed reps, consistent form, and 7-10 reps on the max reps sets!
| Duane | 235-225-205-195 (45-75-105-135-165) Rx | BP-225-205-185-155 (45-95-125) | | Sarah | BS-155-145-135-125 (35-65-85-105) Rx | BP-115-105-95-85 (35-55-65-75) |
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2022 VAULT 7 JOTUNHEIM
(Time)
6 Rounds
10 Dumbbell Farmer Step Up
10 Devil Press
10 Dumbbell Farmer Step Up
Rest 1 minute between rounds
Men: 40# DBs | 20-24' (or Sandbag in place of DB)
Women: 25# DBs | 16-20' (or Sandbag in place of DB)
| Duane | 12:04 | Unloaded, burpees, no devils press | | Sarah | 13:55 | Unloaded, burpees, no devils press |
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