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WOD 12 09 13

A1. Back Squat (3@63%, 3@72%, ME@81%)

A2. Strict Pullups: 4 sets for max reps across all 4 sets. (not a ME each set)

B. 5 Rounds NFT:

15-10-5-10-15 Back Squats @ 55%

20 1-arm  DB Rows while in plank (2×10 each arm)

5 Strict T2B (Lying Leg Raises)

Post times, loads, and comments.

 
12 09 13

8 thoughts on “12 09 13

  • 12 09 2013 at 7:28 pm
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    Today was fun! It was nice to spend a big WOD like this NFT.
    A1. 9@140#.
    A2. 3 each keeps me from reaching failure.
    B. 95#
    10#. Once I widened my feet I could have gotten a bit heavier.
    Worked T2B from the floor. I don’t have strict yet on the bar.

  • 12 09 2013 at 9:42 pm
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    Holy crap definitely some mental toughness on these back squats in the afternoon 4:30PM crew!

    The Five Thirty Federation left some in the tank – probably for next week…

    Awesome job everyone! Special shout out to Kevin, Lorena, Kay, Nick, and Bonnie!

    • 12 09 2013 at 10:04 pm
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      Thanks Chef!

      • 12 09 2013 at 10:05 pm
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        From Bonnie by the way 🙂 fun workout! I’m trying to love squats!

  • 12 09 2013 at 9:43 pm
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    It was great to see “Mommy Misty” back in the box, and squatting like a champ!

  • 12 10 2013 at 8:43 am
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    A1: 12 @ 245
    A2: 21 total
    B: check

    Going to miss everyone the rest of the week, up in NYC (in the snow!). See everyone on Saturday.

  • 12 10 2013 at 8:58 am
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    Back in the Box like a Boss!! (And by Boss I mean puny, pathetic little weakling 😉 )
    ———————————————-
    A1. 4 @ 120#
    A2. Plan Level 1 (again): Day A
    B. 65# and 10# DBs. Couldn’t quite do the K2E strict either so I stuck with leg raises.
    ———————————————-
    Looking forward to getting my strength back!!!

  • 12 10 2013 at 9:25 am
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    so happy to get in anytime that I can 🙂
    Its a good thing I love squatting!
    A. 145×15
    B.12 (4×4)
    C. 105# squats, 20#DB and Toes almost to bar

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