Daily WOD – Jul 8, 2019

Dan T working on thrusters!

Back Squat 4×6 (70-80% 1RM)

Then

30 backward lunges in place (30% 1RM back squat)

WOD Notes:  Alternate legs with each rep during the backward lunges.  Pick a weight that will allow you to do 30 unbroken; for some individuals this may be much lower than 30%. Compare to 161122.

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This Post Has 5 Comments

  1. Summer Teen Program:
    1. Bench Press 5×6
    2. 20 pull-ups, 20 Ring Rows &
    20 inverted bar rows
    3. 3×20 banded tricep extensions &
    20 bicycles per side

  2. 5:15
    Murray 275, 95
    Tyler 165, 65
    Zach 🙂
    Bill 135, 65
    Ceil 135, 55
    Danielle 125, 65
    Frank 165, 65
    Hannah 115, 45
    Jake 165, 95
    Jenn 175, 75
    KTS 135/145, 65
    Jim C. 185, 95 x 15
    Missy 135, 55
    Pete P. 185, 65
    Sean 165, 65
    Steve M. 275, 95
    Jesse 165
    ———————
    6:15
    Barry 162.5, 65
    Ian Ca. 165, 65
    Suzie 55 to 16” box, 35
    Robin 115, 55
    DE 255, 95
    Dan E. 255, 95
    Liz 85, 55
    Abby 85, 55
    John C. 205, 75
    Vince 145, 65
    Craig 165, 45 OHL

  3. 9:30
    Thomasina 55
    Andrew 225
    Kelly G. 90, 55
    Ed 225
    Stacey 80
    Abby 🙂
    Ian Cu. 135
    Zoe 35 to 14” box, 15
    Megan V. 95, 55
    Tanya 215, 45
    Kelly K. 165
    Becky 🙂
    Allison 125, 35

  4. 5:00
    Jen C. 90, 45
    Moira 60, 15
    Whitney 80, 35
    Alexa 170, 70
    Nikki 125, 35
    DT 135, 65
    Kyle 135, 65-45
    Peter 115, 35
    Rey 135
    Rocco :-), 65
    Jeff 185, 75
    Tim 165, 65
    Sikora 185, 75
    Quinn 🙂
    Bob B. 255, 75
    ————————
    6:00
    Erik 185, 75
    Sean B. 200, 95
    Blake 225, 95
    PTY 205, 75
    Kehl 185, 75
    ————————–
    Ana 95, 35
    Blythe 85, 45
    Sarah 35 (form), 15
    Frank 215, 95
    Maggie 115, 35
    Andrew 115, 35
    Sydney 115, 35
    Ray 🙂
    Elissa 🙂

  5. 4PM
    Heather 140, 35
    Dan R. 185, 65
    Sillup 215
    Sigal 200, 45
    Smith 205
    Kirsten 115 (17″), 45
    Tom 200, 45
    Shawn 135, 55
    BWys 275, 95
    Robbie 🙂
    Chris 125, 35
    Johnny 135, 55
    Rob 135, 55
    Anne Marie 125, 35
    Heath 90, 35
    Marissa 90, 35
    Kevin 95, 45
    Becca 75, 55
    Bri 90, 35

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