9.21.2014

W.O.D. 9.22.14

Back Squat: 
1x10 @65% of your 1RM 
1x10 @70% of your 1RM 
1x8 @80% of your 1RM 
1x8 @85% of your 1RM

then...

"Widow Maker"
AMRAP in 12 Minutes
5 Burpees
10 Box Jumps (20/24#)
20 Double Unders

Community Notes:
This will be our last week of working at percentages of our Back and Front Squats then we will retest in the last week of September/first week in October. 

Quote:
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
-Confucius
at

5 comments:

  1. UnknownSeptember 22, 2014 at 5:34 AM

    I feel like the biggest accomplishment that a person can acheive in life is self-mastery. This definition is going to vary from person to person of course, because this has a very personal meaning to master one's self. What does it mean (to you) to master yourself?

    ReplyDelete
  2. Mike T.September 22, 2014 at 7:04 AM

    6am
    Chris L. 155# 5 su 20"
    King 185# 8+3 rx
    Ellie 100#Front 6+6 rx
    Gina 125# 8 rx
    Tracy 135# 6+15 du/su 17"

    ReplyDelete
  3. Stephanie VincentSeptember 22, 2014 at 10:09 AM

    For Miranda

    7am
    Peter 235x6, 10rx
    Sarah 95x4, 5+15 dua

    ReplyDelete
  4. Keith BSeptember 22, 2014 at 2:17 PM

    9:30

    Ghouls 155 8+15 Rx
    Jill A 195 6+20 dua
    Candi 155x4 5+27su
    Fran 58 6+55 su
    Manisha 58 7 dua
    Bre 95 6 dua
    Christine E 95 4+5 dua
    Katrina 75box 4 dua
    Bill 275 6+15su

    ReplyDelete
  5. Stephanie VincentSeptember 22, 2014 at 7:12 PM

    For Keith

    3:30
    Christine M 93, 6+3 SU
    Josh Mc 180, 7+5 SU
    Roman 183 9+1 rx

    4:30
    Rebecca 85 6+18su
    Regi 155 6+16 Su
    Anne 85 6+15 Row/Stepup
    Justin R 205x6 8+5 Rx
    Joe G 2015x6, 5
    Mike F 255 4+4 Rx
    Tim M 285 7+5 Su

    5:30p
    Sean Carter 175 6+9 su
    Jill C 145 7Su
    Marci 105 6+10 Scale
    Josh P 185 7+20Rx
    Rich A 255 9+9 rx
    Melissa 155 5+30 Su/17"
    ryan s 175 6+52 su

    ReplyDelete