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:

  1. 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!

    ReplyDelete
  2. 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

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

    ReplyDelete
  4. 12n
    Pam 155/8 5du/5kbs
    Gavin 160/9rx

    Steph

    ReplyDelete
  5. 430

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

    Giuls

    ReplyDelete
  6. 530

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

    Giuls

    ReplyDelete
  7. 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!

    ReplyDelete