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.
This Post Has 5 Comments
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
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
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
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 🙂
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