9.17.2014

W.O.D. 9.18.14








Front Squat:
1x5 @60% of your 1RM
1x5 @70% of your 1RM
1x5 @75% of your 1RM
1x5 @80% of your 1RM

Skill:
5 Sets of 5 Strict Pull-ups

Cash out:
Timed 800 Meter Run

Community Notes:
All weekend Classes will be held in the Annex 110C DeKalb. 

Quote:
"Love cannot endure indifference. It needs to be wanted. Like a lamp, it needs to be fed out of the oil of another's heart, or its flame burns low."
-Henry Ward Beecher
at

7 comments:

  1. UnknownSeptember 18, 2014 at 5:19 AM

    You are a developing story. Every day you have the chance to alter your story and change the topic of your 'book'. So what is your story about?

    ReplyDelete
  2. Tim PSeptember 18, 2014 at 9:39 AM

    6/7am

    Joe B-visit from Boston, 210x5, 2:51 800m Time
    Josh M 185#, 3:15
    Justin D 125#, 3:47
    Chris L 135#, 4:38
    Gina S 95#, 3:35
    Kim G 95#, 5:24
    Pete 195#, 2:56
    Chet 185#1rm, 3:52
    Nick C 165#, 3:56
    Jon P 185#, 2:52

    ReplyDelete
  3. Aimee LyonsSeptember 18, 2014 at 11:09 AM

    9:30
    Jill A 140 4:27
    Bre 105 4:28
    Nick Z 180 3:09
    Diane 185 5:20
    Jonathan 225 3:18
    Pam 110 3:50

    ReplyDelete
  4. Keith BSeptember 18, 2014 at 9:33 PM

    5:30

    John T 115 3:45
    Shawna 105 4:29
    Derreck 195 4:13
    Flounder 125 3:47
    Tim Mc 232 3:04
    Jason I 145 2:54

    ReplyDelete
  5. Aimee LyonsSeptember 18, 2014 at 10:03 PM

    12:00
    Sharon 105#/ 6:53
    Eric 65 form/3:42
    Gavin 150 3:48

    4:30PM
    Justin 170#/2:52
    JZ 155#/3:25
    Seshu 190# 3:21
    Kate F 85/5:51
    Anne 78 4:45 - 1000M row
    Marci 75+boot - 5:11 1000 Meter row
    Erika 95#/4:20

    ReplyDelete
  6. Aimee LyonsSeptember 18, 2014 at 10:05 PM

    I heard through the grapevine Shawna got her first pull-up recently--nice job lady!

    ReplyDelete
  7. ShawnaSeptember 19, 2014 at 2:20 PM

    Thanks Aimee! I did! :)

    ReplyDelete