WODs
 | Mon, Aug 25 2025 |  |
| Back Squats 5X5 | Strict Press x8 | Press 3-2-1 (Strict or Push) |
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 | 65-75-85-95-105-115-125)x5; 135x5x5 |
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Strict Press x8
(Weight)
Warm up to a heavy 8
Then drop and do sets of 8 reps as heavy as possible
3x8, 4x8 or 5x8, specify in notes
5 Pickups after each round
Planned: Tue,Sep2,2025 Mon,Aug25,2025 Mon,Jul28,2025 Thu,Jul17,2025 Fri,Jun27,2025 Wed,Jun18,2025 Sat,Apr19,2025 Sun,Feb23,2025 Tue,Jan14,2025 Mon,Sep30,2024 Thu,Jan12,2017
| Duane | 135x5x8 Rx | 75-80-85-90-95-100-105-115-120-125-130)x8 |
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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; 90-95x2; 100x1 Rx | 35-55-60-65-70-75-80-85-90 |
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