WODs

Mon, Aug 4 2025

BackSquat (3x8)

Box Squats 5x5

Strict Press 10-1

IBEX 20250804 PA

Other Results

BackSquat (3x8)

(Weight)
Cardio Back Squats (no lock)

Work to a heavy set of 8 Back Squats - no locking hips or knees

Planned: Mon,Aug4,2025 Mon,Jul7,2025 Mon,Jun16,2025 Sun,May11,2025 Tue,Jan7,2025

Sarah

115 Rx

35-65-75-85-95-105-105)x8

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

225 Rx

(45-75-105-135-165-195)x5; 225x5x5

Strict Press 10-1

(Weight, Rx+)
10-9-8-7-6-5-4-3-2-1-1-1
Start moderate, progress to heavy (Max, near max)

Rx plus is with bands

Planned: Mon,Aug4,2025 Fri,Sep4,2020 Fri,Jul3,2020 Thu,Jun18,2020 Wed,Dec28,2016 Thu,Feb19,2015

Sarah	100 Rx	35,45,55,65,70,75,80,85,90,100x1
Duane	185 Rx	90,95,105,115,125,135,145,155,170.175,180

IBEX 20250804 PA

(Weight)
10-8-6-6-4 Back Squats

3x7/7 Bulgarian Deadlifts

3 sets
7/7 Hip Thrusts
14 Heel elevated Piston Goblet Squats

20 Wall supported Calf Raises
9 DB Shrugs

3 Sets:
12 V-ups
20 Plate russian twist

Duane	No Squats or RDLs Rx	40# DB, 2x50# DB, 25# Plate
Sarah	105, 115, 125, 135, 145 (BDL @ 55) Rx	20# DB, 2x20# DB, 15# Plate

Duane

Shoulder Press Max

185 Rx

1^st

At end of 10-1