WODs
 | Sat, Mar 23 2024 |  |
| BACK SQUAT (Heavy set of 3) | Strict Press (heavy for the day) | Walk-Hike (for distance) |
BACK SQUAT (Heavy set of 3)
(Weight)
10+ sets of 3 increasing to a heavy Back Squat
Planned: Wed,Sep17,2025 Mon,Jun30,2025 Mon,Feb17,2025 Sat,Aug3,2024 Sat,Jul20,2024 Mon,Jul8,2024 Mon,Jun17,2024 Sat,Apr13,2024 Sat,Mar23,2024 Sun,Mar17,2024 Mon,Feb26,2024 Mon,Dec19,2022
| Duane | 245x3x3 Rx | (45-75-105-135-165-195-205-225)x3 | | Sarah | 155x3x3 Rx | (35-55-65-75-85-95-105-1115-125-135-145)x3 |
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Strict Press (heavy for the day)
(Weight)
Work to a heavy strict press
Planned: Sat,Apr13,2024 Sat,Apr6,2024 Sat,Mar30,2024 Sat,Mar23,2024 Sun,Mar17,2024 Mon,Feb26,2024
| Duane | 170x1, 115x10 Rx | (45-65-75-85-95-105-115)x10; 125x5; 135x4; 145x3; 155x2; 165x1; 170x1 | | Sarah | 100x1, 85x3 Rx | (35-55-60-65-70-75-80-85)x3; (90-95-100)x1 |
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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 | 5.3 miles Rx+ | Cheathem Hill Trail | | Sarah | 5.3 miles Rx+ | Cheathem Hill Trail |
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