WODs
 | Mon, Feb 13 2023 |  |
| IBEX 60 Accessory 20230213 | Walk-Hike (for distance) | Back squat 5 sets of 3 | Thunami Special |
IBEX 60 Accessory 20230213
(Weight)
3 Sets:
8 Curl + Press on Right
8 Curl + Press on Left
16 Bent Over reverse Flies
Rest as needed
4 x 12
Tate press
keep pressure between the DBs the entire time
| Sarah | 15# curls, 5# flys Rx | 15# Tate Press | | Duane | 20# curls, 15# Flys Rx | 20# Tate Press |
|
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 | 7.4 miles Rx | Scottsdale Loop | | Sarah | 7.4 miles Rx | Scottsdale Loop |
|
Back squat 5 sets of 3
(Weight)
5 sets of 3 reps back squats as heavy as possible
Warms up to around 65-75% for starting weight. Once you hit your 5th set, work to a 1RM.
The purpose of the 5x3 today is to prepare you for the 1RM.
Planned: Wed,Apr23,2025 Thu,Aug29,2024 Mon,Feb13,2023 Tue,Oct11,2022 Mon,Mar27,2017 Wed,Nov4,2015 Thu,Oct2,2014 Tue,Feb18,2014 Tue,Feb11,2014
| Sarah | 165x5x3 Rx | (65-85-105-125-145)x3 | | Duane | 285 Rx | (45-65-95-115-135-165-195-225-255)x3 |
|
Thunami Special
(Time)
With a Partner;
I go, you go
1 Round alternating (10 rounds total)
5 Bar Over Burpees
4 Deadlifts
3 Hang Power Clean
2 thrusters
1 Push Jerk
Rx+ ends with 30 meter Overhead Walk
| Duane | 6:34 | 115# | | Sarah | 6:34 | 85# |
|
