WODs
 | Mon, Jul 14 2025 |  |
| Back Squats 5X5 | Deadlift x8 | 20250714 MetCon | Strict Press (sets of 5) 5x5 |
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
| Sarah | 135 Rx | 7 sets not 5 (55-65-75-85-95-105-115-125)x5 |
|
Deadlift x8
(Weight)
Work to a moderate set of deadlifts
Work to 55% deadlift
3x8 @ 225 (or more)
Number of sets should be records
| Duane | 225 Rx | 5x8 (45-95-135-185-225)x8 |
|
20250714 MetCon
(Time)
2 minute Bike Erg (goal is 25/21 minimum)
9 Box StepOvers with Dumbbell (50/25)
12 Hang Clean and Jerk
15 AbMat SitUps
| Duane | 22:23 | 9 Heel Elevated BackSquats (95#) - Strict Press for Jerk | | Sarah | 22:23 Rx | |
|
Strict Press (sets of 5) 5x5
(Weight)
Work to set of 5 strict press
Planned: Wed,Dec3,2025 Sat,Nov29,2025 Thu,Oct30,2025 Mon,Oct20,2025 Tue,Oct14,2025 Fri,Sep26,2025 Wed,Sep17,2025 Mon,Aug18,2025 Mon,Jul14,2025 Wed,Apr23,2025
| Sarah | 75 Rx | 7 sets not 5 sets - (35-45-55-65)x5 |
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