Thursday, January 11th, 2018

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Squat Program – Week 2: Day 2
Front Squat
Warm Up Sets: 40%x5, 50%x5, 60%x3 – all percentages x 90%
3 Reps @ 70% of 90% of 1RM
3 Reps @ 80% of 90% of 1RM
3+ Reps @ 90% of 90% of 1RM

WOD

7 Minute Running Clock
Buy In: 30/21 Calorie Bike
-then-
AMRAP with remaining time:
15 Sit Ups
10 Push Ups
5 Jump Squats

Squat Accessory Work:
5×5 Seated Box Jumps

RX
GLord 3+4
Jim 5+1
Richard 5
Jared 7+3
SM 8+2
JFruh 4+7
Aubree 4+20
Carolann?
Jenny 5+3
Toph 5
Travis 5+20
Sp K 5+21
Joe H 6+3
Bachli 4+8
Travis M 4+7
Josh 3+20
John A 4
Kapitan 6+21
Brad 4+19
Zach 5+20
Marion ?
Mer 5+5
Aimee F 4+13
Bill F 7+3
Kirk 6+6
JLay 5+20
Loveland 4+15
Darren 5+25
Chris 6
Joe M 6+19
Paul 4
Ren 5+1
Shawn 6
Jeff 5+7
DP 5+25
Susie 3+28
Sarah 6+2

MOD
Aimee O. 4+3
Paytra 4
Fran 4+15
Erin H 3+15
Brab 3+15
Grace 5+29
HMroz 3+2
Amber 3
Rebecca ?
Angie 4+15
Issac 4+13
KK 3+9
Stephanie 4+7
Ryan 3+28

_____________________________________________________________

ENDURANCE
16 Minute AMRAP:
5 Calorie Bike
10 Jump Squats
10 Sit Ups
10 Push Ups
10 Calorie Row

Mobility
Barbell Shoulder/Pec Smash – 90s each side

RX
Connor 6+19
Munique 6+15
Shaq 7+18
Sully 6+5
Woo 5+15
Terra 8+6
Cory 8+22
Ashleigh 6
Schroeder 7
Belinda 7+22
McKown 8
Natasha 4+15 Welcome
Kristen 4+15 Welcome
Kristi 5+11
Natalie 5+5
Alan 4+15
Portia 4+41
Beth 4+31
Sarah 4+5
Erika 6
Megan 4+30
Robin 4+37
Trina 5+37
Jen R 5+35

MOD
Val 4+35
Amy B 4+44
Kevin 6

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