WODs
 | Thu, Oct 12 2023 |  |
| 3x3 Bench Press | Utterly Exhausted | Walk-Hike (for distance) | Chipper Gone Bad (modified) | Heavy set of 5 Backsquat |
3x3 Bench Press
(Weight)
3-3-3
Bench Press
Building to a tough set of 3 and then repeat two more times or aim to do 3x3 at 80-85% of your 1RM.
| Duane | 215 Rx | (45-75-105-135-165-195)x3 |
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Utterly Exhausted
(Reps)
2 Rounds For Total Reps
- 2 Minutes Max Cal Bike
- 2 Minutes Burpees
- 2 Minutes Shuttle Runs
1 Shuttle Run = 25ft. out + 25ft back
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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 | 2.5 miles Rx | AM Walk | | Sarah | 2.5 miles Rx | AM Walk |
|
Heavy set of 5 Backsquat
(Weight)
Work to a heavy set of 5 BackSquat
Planned: Wed,Apr23,2025 Wed,Dec20,2023 Thu,Oct19,2023 Thu,Oct12,2023 Thu,Sep28,2023 Sun,Sep24,2023 Sun,Sep3,2023 Sun,Jul9,2023 Sat,Sep3,2022
| Duane | 315x5x5xBoxSquats Rx | (45-75-105-135-165-195-225-255-285)x5 |
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