WODs
 | Mon, Dec 4 2023 |  |
| Strict Press Strength (15) | Back Squats 5X5 | 20231204 MetCon at Port Orange |
Strict Press Strength (15)
(Weight)
Work to a heavy set of 15 Strict Press
Planned: Sun,Jan14,2024 Fri,Jan5,2024 Mon,Dec4,2023 Fri,Nov24,2023 Sun,Nov19,2023 Sun,Nov12,2023
| Duane | 95# heavy (then 75#x15x3) Rx | (45-65-75-85-95)x15 | | Sarah | 35# - 10x10 Rx | |
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Back Squats 5X5
(Weight)
5 sets of 5 back squats
Working up to 75% of 1 rep max.
Rest 90 secs between rounds.
***This is NOT a max day. Do not exceed 75% of 1RM.
Focus is on technique; fine tune the details of your movement patterns.
Options are:
• Standard BSQ <= 75%
• Pause BSQ <= 60%
• Box BSQ <= 65%
• Tempo BSQ <= 55%
Planned: Wed,Apr15,2026 Fri,Mar27,2026 Thu,Mar19,2026 Fri,Feb20,2026 Mon,Dec1,2025 Wed,Nov26,2025 Mon,Oct20,2025 Tue,Oct14,2025 Tue,Sep2,2025 Mon,Aug25,2025 Mon,Aug18,2025 Mon,Jul28,2025
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20231204 MetCon at Port Orange
(Time)
10 Rounds:
15/12 Assault Bike
10 DB Bench (50/35)
5 SB Cleans over Shoulder (75/100)
| Duane | 26:06 Rx | Unbroken bench | | Sarah | 26:06 Rx | Unbroken bench |
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