For time:
1 Mile Run
Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn’t count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.
Then:
20 Rep Back Squat Max
For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a single attempt. If you rack the bar the set doesn’t count – make sure you are executing proper back squats for each and every rep you’re getting below parallel. You can make as many attempts as the time in class allows.
Take your time warming up you legs prior to your attempt, but don’t overdue it as you want to make sure you have enough gas in your tank. You may want to try 65% of your 1-rep max your first go around at this WOD.
Quote:
“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.”
– Carl Bard
9 comments:
Wow, fast times at 6am for the 1 mile run. The heavy squats for high reps- you will be feeling that for a day or two, good work.
Rebecca 7:56, 125#
Dinger 7:33, 125#
Justin R 6:36, 175#
Alex L 6:33, 165#
Peter W 6:12, 185#
Kyle W 6:05, 185#
Gene, I am just as bad but I love the heel strike.
Noon
Rachael 8:26, 85#
Byrnsie 6:50 135#
New Goal added to list: See Jason Lyons run.
Oh Gene......
Susan 8:16, #95
Beth 10:56 (2kROW)
Allison B. 10:18 (2kRow), #65
Laguna 10:54, #65
Steph C. 9:37, #65
Chip 7:55, #225
Joy 8:35, #95
Manisha 12:05 Walk
Joe G. 8:32, #135
Jonathan 6:59, #75
Fran 8:44, #43
Christ 9:58, #53
Rich 9:03, #75
Jill H. 8:41, #53
Fayth 9:19, #65
7:30
Diane Row 205#
Shannon 9:07 100#
Craig 6:25 145#
Jody 7:45 105#
Nick 6:20 170#
Dan M 7:31 145#
Julius 7:05 240#
Timre 8:06 100#
Alona 7:23 115#
Linda 9:13 65#
Nice work tonight gang! Saw some big numbers and fast times!
Welcone to Craig and Timre for their first class at KoP!!
JZ: 6:53 (145#)
Bre: 8:17 (125#)
WW: 7:11 (--)
John M: 7:03 (155#)
Travis: 7:53 (135#)
Tom C: 6:49 (165#)
5:30
Sandeep 8:29 95 ROM
Mike 7:23 135 ROM
Dave N 6:57 165
6:30
Jill 6:39
Kelly G 8:22 75
Matt G 8:51 175
Derreck 8:43 175
Klutch 7:34 205
Oleg 7:25 185
GJ 9:44 105
Jeremy 7:47 115
Jenn F 9:19 65
JNa 10:52 65
Johnny 6:57 185
Matt B 7:32 135
Greg 9:48 105
Miranduh! 8:59 135
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