WOD LOG

Thu, Dec 30 2021

BACKSQUAT WEEK 412302021

BACKSQUAT WEEK 4


(Weight)
THURSDAY DECEMBER 30TH 2021
SKILL:
:0-:10 GROUP STRETCH

:10-:25- BACK SQUAT WORK TO A 3RM (APP 90% OF YOUR 1RM BACKSQUAT) (ADD FROM WEEK 3)
DECREASE 10% FOR DROP SETS 1X3

:25-:35 (ACCESSORY) SINGLE ARM DB ROW 2X10,
OH WALKING LUNGE 2X10 (2 DBS)

:35-:45 (CORE) TALL BIRD DOG 2X60 SECONDS
ISOMETRIC GHR SIT UPS + VERTICAL MED BALL THROW 2X10 (ON GROUND ALSO)
GHD SIT UPS 2X10

- SAME ACCESSORY AND CORE WORK AS WEEK 1 ADD WEIGHT EACH WEEK

0% 0%

1st200 RxCheyenne Thu, Dec 30, 2021
2nd165 RxErica M Thu, Dec 30, 2021
Dani Thu, Dec 30, 2021
3rd150 RxCarmen Thu, Dec 30, 2021
1st315 RxJonathan Thu, Dec 30, 2021
2nd300 RxSean M Thu, Dec 30, 2021
3rd275 RxDevin Thu, Dec 30, 2021
Tyler P Thu, Dec 30, 2021

Apollo345 Rx
315 Drop set
Andrew Mu320 Rx
Rehabbing
Jonathan315 Rx
Sean M300 Rx
275 drop set
Tyler P275 Rx
Devin275 Rx
Patrick255 Rx
Lucius245 Rx
225 set
Allison Mu235 Rx
Racheal215 Rx
Cheyenne200 Rx
Dani165 Rx
Erica M165 Rx
Carmen150 Rx
Lindsay125 Rx
Raven120 Rx
Peggy S0 Rx
No back squat, extra accessory work
614.290.6234
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