WODs
 | Wed, Feb 5 2025 |  |
| Press 3-2-1 (Strict or Push) | Back Squats 5X5 | Bench Press (5x8) | 20250205 MetCon |
Press 3-2-1 (Strict or Push)
(Weight)
Strict Press, Push Press, Push Jerk
work to a Heavy
3 reps increase in weight to as heavy as possible SP
2 reps increase in weight to as heavy as possible PP
1 rep increase in weight to as heavy as possible PJ
Planned: Mon,Sep15,2025 Tue,Sep9,2025 Mon,Aug25,2025 Mon,Jun30,2025 Wed,Jun18,2025 Mon,May12,2025 Wed,Apr23,2025 Wed,Mar26,2025 Fri,Mar21,2025 Sat,Mar15,2025 Thu,Mar13,2025 Wed,Feb26,2025
| Sarah | 100 Rx | (35-40-45-50-55-60-65-70-75-80)x3; (85-90)x2; (95-100)x1 |
|
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: Mon,Dec1,2025 Wed,Nov26,2025 Mon,Oct20,2025 Tue,Oct14,2025 Tue,Sep2,2025 Mon,Aug25,2025 Mon,Aug18,2025 Mon,Jul28,2025 Mon,Jul14,2025 Wed,Jun18,2025 Wed,Mar26,2025 Fri,Mar21,2025
| Sarah | 135 Rx | (35-55-65-75-85-95-105-115-125)x10 |
|
Bench Press (5x8)
(Weight)
5x8 Bench Press
@ 65%-70%
Rest 2 minutes between sets
Planned: Wed,Dec3,2025 Tue,Oct21,2025 Tue,Aug26,2025 Wed,Jul30,2025 Wed,Jul16,2025 Fri,Jun20,2025 Sun,May11,2025 Fri,Apr18,2025 Fri,Mar14,2025 Fri,Feb28,2025 Sun,Feb16,2025 Sun,Feb9,2025
| Duane | 205 Rx | missed 7th rep of 5th set, did 7/8 rep after fail (45-75-105-135-155-165-175-185-195)x10 |
|
20250205 MetCon
(Reps)
5 Rounds, For total reps
:30 work / :30 rest
• Echo Bike for calls
• Slam Balls 30/20
• Box SteUps 24/20
| Duane | 186 Rx | 30-33-39-41-43 | | Sarah | 179 Rx | |
|
