WODs
 | Sun, Dec 29 2024 |  |
| 20241229 MetCon | Box Squats 5x5 | 2021229 BodyBuilding - Shoulders |
20241229 MetCon
(Time)
10 Rounds:
• 1 minute Echo Bike (no arms)
• 10 Alternating Single Bench Press (Rest at top) (50/35)
• 10 AbMat SitUps
• 10 Alternating DB Snatch (50/35)
| Duane | 33:35 Rx | 40# DB Snatch; 45# BP |
|
Box Squats 5x5
(Weight)
Perform 5 sets of 5 reps at 60%-75% 1RM Back Squat
Lightly Band the knees to ensure proper knee position at initial setup
wide stance with slightly outward pointed toes
Tight core, stable midline
Initiate movement with hips back, sit, 75% unload, shins vertical
Stand pushing knees out, glute activation, midline stable
Planned: Fri,Oct31,2025 Tue,Oct14,2025 Fri,Sep26,2025 Mon,Aug18,2025 Mon,Aug4,2025 Fri,Aug1,2025 Mon,Jul28,2025 Fri,Jul18,2025 Mon,Jul7,2025 Tue,Jun24,2025 Fri,Mar21,2025 Sun,Feb23,2025
| Duane | 255 Rx | (45-75-135-165-195-225)x5 |
|
