WODs
 | Wed, Feb 26 2025 |  |
| Back Squats 5X5 | Press 3-2-1 (Strict or Push) | Front Squats 5x3 | Shrugs |
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 | 125x5x5 (Back Sore) Rx | (55-65-75-85-95-105-115-125-135-145)x5 |
|
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 | 85x3;95x2; 105x2 Rx | (35-55-65-75-85)x3; (90-95x2);(100-105)x2 |
|
Front Squats 5x3
(Weight)
3-3-3-3-3 Front Squat (from the rack)
Start at no less than 55%,
build to heavy UNBROKEN set for the day
Planned: Tue,Jun24,2025 Wed,Feb26,2025 Mon,Nov21,2016 Tue,Nov17,2015 Tue,Jul29,2014 Wed,Mar19,2014
| Duane | 205 Rx | (45-75-105-135-155-165-175-185-195)x3 |
|
Shrugs
(Weight, Rx+, Rx2)
Work to a moderate - Heavy Barbell/DB Shrug x10
Then
Either
Rx2: 3x10
Rx: 4x10
Rx+: 5x10
Specify DB or BB in notes
| Duane | 185 Rx | Barbell from Rack |
|
