10.14.2014

W.O.D. 10.15.14

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

AMRAP in 5 Minutes:
3 Toes to Bar
3 Burpees to touch bar (about 5 inches above reach)

Quote:
In the world there is nothing more submissive and weak than water. Yet for attacking that which is hard and strong nothing can surpass it.
– Lao Tzu

7 comments:

Unknown said...

What are you doing on a daily basis to become the person you were meant to be?The person you deserve to be? The person that the WORLD deserves!

CFKOP iPad said...

Mike s 127.5 (depth) /8
King 205x2 /11rx
Kim 85/8
Ellie 125/:)
Nick c 225x1, 11rx
Rich a 265 x4/11rx

Steph for Jason

Paul S said...

Joe G. 225/5
Jackie 155/6
Tatiana 65/6
Bre G. 105/5
Jill A. 200/5
Diane 225/5

CFKOP iPad said...

12n
Pam 155/8 5du/5kbs
Gavin 160/9rx

Steph

CFKOP iPad said...

430

Justin 200#, 10 rx
Regi 175#, 8+3 ghd's
Liza 117.5#, 10 knee raises
JZ 190#, 9rx

Giuls

CFKOP iPad said...

530

Mike c 225#, 6+1 rx
Shawn 245# x 7, 8 rx
Derreck 265# x 6, 8+2 rx

Giuls

Unknown said...

6:30

Eric W (UK) originally Ireland #155/6
Joe #125/7
Stasie #145/Failed on Rep 6/ 6
Matt #245/8

7:30

Dave S #205/9
Dave N #230/ 7+1
Josh G #175/6+1
Alona #135/9+1
Anne #75/7
Fayth #75/7+2
Linda #100/8+1
Steph #75/6+1
Sue #95/7

Welcome Eric from the UK originally from Ireland to his first class at KoP!