400 M Run
Lat Smash 2:00 a side
Then
5:00 AMRAP
20 Box Step ups
15 Alternating DB Snatch

10 x 3 Back Squat Retest

Emom Until Failure
3 Back Squat @ 70%
Men add 10 lbs per round
women add 10lbs until you're over 80%, then start adding 5 per round
Add Score

1/4/2022 - WOD retest

50' Double DB OH Walking Lunge 35/20
20 Burpees to a target
50' Double DB OH Walking Lunge 35/20
20 Burpees to a target
50' Double DB OH Walking Lunge 35/20
Duration: Short
Feel Muscular overload
Pacing: Reach
Add Score

Comments

Lindsay Rawls 4 months, 1 week ago / Reply

Back Squat Retest: 225 lbs

Ashley Jones 4 months, 2 weeks ago / Reply

Back Squat Retest: 150 lbs
Notes: Last 3 rep was 145lbs

Kelsey Hawkinberry 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 7:41
Notes: 15lb DB OH lunges

Kelsey Hawkinberry 4 months, 2 weeks ago / Reply

Back Squat Retest: 200 lbs
Notes: 3 200 pound back squats EMOM

Kenny Mcrostie

Kenny Mcrostie 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 6:15
Notes: 45 lb plate

Kenny Mcrostie

Kenny Mcrostie 4 months, 2 weeks ago / Reply

Back Squat Retest: 320 lbs

Randy Gonzales

Randy Gonzales 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 6:35

Randy Gonzales

Randy Gonzales 4 months, 2 weeks ago / Reply

Back Squat Retest: 195 lbs

Christine Ortega 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 11:21
Notes: 35# barbell

Christine Ortega 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 11:21
Notes: 35# barbell

Christine Ortega 4 months, 2 weeks ago / Reply

Back Squat Retest: 185 lbs

Antoinette Torres 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 8:08

Antoinette Torres 4 months, 2 weeks ago / Reply

Back Squat Retest: 160 lbs

Bailey Willard 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 6:47

Bailey Willard 4 months, 2 weeks ago / Reply

Back Squat Retest: 145 lbs

Robert Woodell

Robert Woodell 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 8:39
Notes: 30bls

Robert Woodell

Robert Woodell 4 months, 2 weeks ago / Reply

Back Squat Retest: 275 lbs

Brittney Dickson

Brittney Dickson 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 5:53

Brittney Dickson

Brittney Dickson 4 months, 2 weeks ago / Reply

Back Squat Retest: 180 lbs

Kalen Vogler

Kalen Vogler 4 months, 2 weeks ago / Reply

1/4/2022 - WOD retest: 4:28

Kalen Vogler

Kalen Vogler 4 months, 2 weeks ago / Reply

Back Squat Retest: 135 lbs

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