WOD Blog
 | Fri, Jul 19 2013 |  |
| Wendler Back Squat Week 1 | FRAN | Foundations WOD Session 1 |
Wendler Back Squat Week 1
(Weight)
Use working max which is 90% of one rep max
65% x 5
75% x 5
85% x 5+
Planned: Fri,Mar28,2014 Fri,Feb28,2014 Fri,Jan31,2014 Fri,Jan3,2014 Fri,Nov22,2013 Fri,Oct18,2013 Fri,Sep20,2013 Fri,Aug23,2013 Fri,Jul19,2013
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FRAN
(Time)
21-15-9 reps for time
Thrusters 95/65 75/55
Pull-ups
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Foundations WOD Session 1
(Time)
Foundations WOD Session 1
Warm Up
200 m walk/jog
arm circles
bar hang
samson stretch
Demo squat/practice
Demo body row/practice
Demo pushup/practice
WOD
200 m run
15-12-9
squat
pushup
body row
200 m run
cool down/mobility
Planned: Thu,Aug1,2013 Fri,Jul19,2013 Mon,Jul8,2013 Mon,Jun24,2013 Wed,Jun19,2013 Wed,Jun12,2013 Mon,Jun10,2013 Wed,Jun5,2013 Tue,Jun4,2013
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