WODs
 | Mon, Oct 16 2023 |  |
| Walk-Hike (for distance) | DLB Daily 20231010 - Legs | DLB 20231009 - Chest | BackSquat (Heavy set of 2) | 20231016 MetCon |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Mon,Mar30,2026 Wed,Mar18,2026 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
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DLB Daily 20231010 - Legs
(Weight)
1. Jose Raymond Leg Extensions 45’s 3 x 45 (15 top / 15 bottom / 15 full ROM) 50#\35#
2. Heel Elevated DB Front Squat (or safety squat) 4 x 8 45#
**Duane did HS Curls (3x12x70#)
3. Superset:
a. Leg Press (feet low and narrow) 4x20 (180/180)
b. DB or BB Walking Lunges 4 x 20 (skip)
4. Superset:
a. Leg Extensions 4 x 30/20/15/10 (50#-55#-65#-75#\30#-35#-40#-45#
b. Heel Elevate Goblet Squat 4 x 15 NOTE: go heavy enough that you are not getting 30 in a row, you should get about 20 and then work for the last 10 reps. Add weight for each set. (Skip)
5. DB Goblet Lateral Lunge + Knee to Chest 3 x 12 each side (unloaded/unloaded)
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DLB 20231009 - Chest
(Weight)
1 .Superset:
a. Cable or Pec Deck Chest Fly (pinkys together) 4 x 12/10/8/8
b. Push-Up 4 x 12 or Failure
2. DB or BB Flat Bench 4 x 5-6 (65#/40#)
3. Superset:
a. Incline Bench Press (DB, BB or machine) 4 x 10/8/6/6 -
b. Reverse Incline DB Lateral/Front Raise 4 x 8-10
4. Superset:
a. Low to High Cable Fly 4 x 10-12
b. Cable Shoulder Press 4 x 8-10
NOTE: Flys can be done either standing or seated on a bench in the middle of the cable machine.
5. Triset:
a. Cable High to Low Chest Fly 4 x 8-10
b. Cable High To Low Chest Press 4xFailure
c. Cable Reverse Fly 4 x 8-10
NOTE: you are just keeping the same weight for the high to low fly and right into the press to failure.
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BackSquat (Heavy set of 2)
(Weight)
Back Squat
2-2-2
Building to a heavy double and repeating for two more sets or complete all three sets around 85-90% of your 1RM Back Squat.
| Duane | 255-255-255 Rx | (45-75-105-135-165-195-225)x2 |
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20231016 MetCon
(Time)
10 Rounds:
15 cal Ski
10 DB Bench
5 Strict PullUps
| Duane | 16:50 Rx | Unbroken all |
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