WOD LOG
 | Fri, Sep 11
Today | |
| WEEK FIVE 20 REP BACKSQUAT CYCLE | 09112026 Friday wod | 09112026 masters wod Friday |
WEEK FIVE 20 REP BACKSQUAT CYCLE
(Weight, Sca)
20 REP BACKSQUAT @50-60% +(2.5-15LBS)
ADDING 2.5-15 LBS BASED OFF LAST WEEK
THIS WEEK 5/6 SO PLAN WEIGHTS ACCORDINGLY BASED ON WHAT YOU WANT TO END AT. NEXT WEEK IS TESTING WEEK!!
WARMUP REP SCHEME
5 BACKSQUATS
4 BACKSQUATS
3 BACKSQUATS
20 BACKSQUATS
COACHES: CAN DO A 12 MIN CLOCK IF NEEDED
| 0% |  | |  | 0% |
| 1st | 165 Rx | Alex Mon, Apr 28, 2025 | | 2nd | 150 Rx | Lindsay Mon, Apr 28, 2025 | | 3rd | 145 Rx | Cheyenne Mon, Apr 28, 2025 | | 1st | 275 Rx | Tyler P Mon, Apr 28, 2025 | | 2nd | 185 Rx | Sean M Mon, Apr 28, 2025
Adam Mon, Apr 28, 2025 |
| Lindsay | 9:15am... 150 Rx (PR)  | | Heather H | 9:15am... 3 2 1 GO! | | Ella | 9:15am... 3 2 1 GO! | | Cheyenne | 9:15am... 145 Rx (PR) | | Mandy | 9:15am... 3 2 1 GO! | | Sonia | 9:15am... 3 2 1 GO! | | Brandon | 9:15am... 3 2 1 GO! | | Tyler P | 9:15am... 275 Rx (PR) | | Alex | 9:15am... 165 Rx (PR) | | Kaley | 9:15am... 3 2 1 GO! |
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09112026 Friday wod
(Time, Adv, Sca)
300 m run
12 T2B
12 box jumps 24/20
10 pushups
4 rounds
Adv - Hand release
Rest 1 min in between rounds
| 0% | | | | 0% |
| Lindsay | 9:15am... 3 2 1 GO! | | Heather H | 9:15am... 3 2 1 GO! | | Ella | 9:15am... 3 2 1 GO! | | Cheyenne | 9:15am... 3 2 1 GO! | | Mandy | 9:15am... 3 2 1 GO! | | Sonia | 9:15am... 3 2 1 GO! | | Brandon | 9:15am... 3 2 1 GO! | | Tyler P | 9:15am... 3 2 1 GO! | | Alex | 9:15am... 3 2 1 GO! | | Kaley | 9:15am... 3 2 1 GO! |
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09112026 masters wod Friday
(Time, Sca)
300 m run or 300 m row
12 T2B or ghd
12 box jumps 20/16
10 pushups
Rest 1 min in between rounds
| 0% | | | | 0% |
| Lindsay | 9:15am... 3 2 1 GO! | | Heather H | 9:15am... 3 2 1 GO! | | Ella | 9:15am... 3 2 1 GO! | | Cheyenne | 9:15am... 3 2 1 GO! | | Mandy | 9:15am... 3 2 1 GO! | | Sonia | 9:15am... 3 2 1 GO! | | Brandon | 9:15am... 3 2 1 GO! | | Tyler P | 9:15am... 3 2 1 GO! | | Alex | 9:15am... 3 2 1 GO! | | Kaley | 9:15am... 3 2 1 GO! |
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The 4-1-1
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