Thursday, January 4th, 2018

Image result for wendler squat program
Squat Program – Week 1: Day 2

3×5 Front Squat
5 Reps @ 65% of 90% of 1RM
5 Reps @ 70% of 90% of 1RM
5+ Reps @ 85% of 90% of 1RM

WOD
100 Thrusters for Time (75/55#)
At 1:00 do 1 Burpee
At 2:00 do 2 Burpees
At 3:00 do 3 Burpees
…and so on until you finish

*No burpees after the 6:00 mark

Squat Accessory Work:
3 Rounds:
10 Double KB Single Leg DL (5 on each side)

RX
Max R 1258
Ben Yore 1109
G lord 1427
Fruh 1426
Tonya 946
6’9 1504
Smitty 805
Cory 645
McKown 928
KDawg 712
Garza 811
Toph 936
Herder 953
Jenny 745
Christy 1209
Alena 837
PDiddy 707
Papa Smurf 1021
Annie 1108
Bachli 1105
Travis M 944
Max L 723
Daren 1038
Mer 807
Joe 711
Bill F 548
Aimee 919
Danny 955
Sp K 809
Travis 1135
Loveland 1030
Mroz 1247
Vance 832
Carrie 1306
Sarah 642
Ren 842
Bob 921
DP 905
Min 1119
SM 806

MOD
Angie 832
Michelle 1002
Portia 1150
Fran Alt
Kanon Alt
Ashleigh 841
McKay 1058
Carol 1136
David F 1239
Nate 853
John A 1056
Jen C 838
Anne 815
Mick 448
KK 940
Beth 1020
Michelle A 655
Melanie 830
Sean 934

_____________________________________

 

ENDURANCE
Buy In: 400/300m Row
-then-
100 Thrusters for Time (75/55#)
-then-
Cash Out: 400/300m Row

At 1:00 do 1 Burpee
At 2:00 do 2 Burpees
At 3:00 do 3 Burpees
…and so on until you finish

*No burpees after the 5:00 mark

RX
Brett 1111
Belinda 1017
Terra 1101
Schroeder complete
Carolann complete
Shaq 1343
Sully 1330
Jen R 1425
megan 1338

MOD
Woo 1544
Kevin 1314
Ryan H 1630
Budge 1404
Steve 1540
Clayton 1430
Aaron 1753
Jen S 1704
Trina 1400
Shannon 1617
Patrick 1136

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text