WOD Log
 | Mon, Mar 31 2025 |  |
 | Welcome: Taylor K & Lisa |
| 03312025 20 REP BACKSQUAT WEEK 1 | 03312025 WOD | 03312025 MASTERS WOD |
03312025 20 REP BACKSQUAT WEEK 1
(Weight, Sca)
BACKSQUAT 20 REP CYCLE WEEK ONE
20 REP BACK SQUAT AT 50-60% OF 1 RM UNBROKEN
USE SEQUENCE BELOW TO WARM UP
5 BACKSQUAT @ EMPTY BAR
5 BACKSQUAT @EMPTY BAR
4 BACKSQUAT @ 30%
3 BACKSQUATS @ 40%
20 BACKSQUATS AT @50%
*12 MIN CLOCK
* ( 6 WEEK CYCLE)
NOTES:
* This is Week 1, we are not going for a super heavy weight, do not go over 50%.
* This should be rather “light”
* Breathe through movement, ground feet, keep chest and eyes up
| 0% |  | |  | 0% |
| 1st | 145 Rx | Alex Mon, Mar 31, 2025 | | 2nd | 115 Rx | Cheyenne Mon, Mar 31, 2025 | | 3rd | 100 Rx | Brandee Mon, Mar 31, 2025 | | 1st | 215 Rx | Jonathan Mon, Mar 31, 2025 | | 2nd | 205 Rx | Scott Mon, Mar 31, 2025 | | 3rd | 165 Rx | Brandon Mon, Mar 31, 2025 |
| Jonathan | 215 Rx | | | Scott | 205 Rx | | | Andrew Mu | 185 Rx | | | Brandon | 165 Rx | | | Devin | 160 Rx | | | Alex | 145 Rx | | | Lucius | 135 Rx | | | Matt M | 135 Rx | | | Kerry | 135 Rx | | | Cheyenne | 115 Rx | | | Brandee | 100 Rx | | | Shannon | 100 Rx | | | Sonia | 95 Rx | I don’t know my PR??? 😅 | | Carmen | 95 Rx | | | Heather H | 85 Rx | | | Peggy S | 65 Rx | | | Mandy | 65 Rx | | | Lisa | 65 Sca | |
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03312025 WOD
(Time, Adv, Sca)
10 PULLUPS
150 M RUN/200 M ROW
15 KNEE 2 ELBOWS
5 WALL-WALKS
*3 ROUNDS*
ADV - T2B
RX - ABOVE
SCAL- JUMPING PULLUPS/RING ROWS, HANGING KNEE RAISES/T2RIG, INCHWORM PUSHUPS
TARGET TIME = 10-15 MINS
COACHES NOTES:
* Keep pull-ups and knee-to-elbows to no more than 1:00 each.
* Use run/row to let shoulders relax.
* Complete your set of wall walks in 2:00 or less.
| 0% | | | | 0% |
| 1st | 11:12 Adv | Sonia Mon, Mar 31, 2025 | | 2nd | 12:07 Adv | Carmen Mon, Mar 31, 2025 | | 3rd | 8:24 Rx | Alex Mon, Mar 31, 2025 | | 1st | 9:50 Adv | Craig Mon, Mar 31, 2025 | | 2nd | 10:48 Adv | Scott Mon, Mar 31, 2025 | | 3rd | 13:29 Adv | Devin Mon, Mar 31, 2025 |
| Andrew Mu | 8:07 Adv | | | Shannon | 8:17 Adv | | | Craig | 9:50 Adv | | | Scott | 10:48 Adv | | | Sonia | 11:12 Adv | | | Carmen | 12:07 Adv | | | Lucius | 13:14 Adv | | | Devin | 13:29 Adv | Run | | Alex | 8:24 Rx | Row/why are knee 2 elbows so hard | | Kerry | 11:00 Rx | | | Brandee | 11:59 Rx | Strict pull ups | | Mandy | 14:24 Rx | Run | | Peggy S | 10:23 Sca | RR, walkout Push-ups | | Lisa | 15:22 Sca | |
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03312025 MASTERS WOD
(Time, Sca)
MASTERS
10 PULLUPS
150 M RUN/200 M ROW
15 KNEE2ELBOWS
5 WALL-WALKS OR INCHWORM PUSHUPS
*3 ROUNDS*
| 0% | | | | 0% |
| Matt M | 14:31 Rx | 55+ games walk walks |
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