WHITEBOARD – 24 September 2012


Back Squat: Build up to a heavy single.  Then perform 3 sets of 3 at 80%.


6 Rounds of:
200m Run
8 Ring Dips
10 Goblet Squats

Notes: Everyone ready for a little back squatting? Work up to a 1 rep and if you feel good, go for a PR. If you have a video take one, or better yet take a picture. I want to start incorporating pictures of the active gym members as the pictures of the day. So, if you see me taking a suspect I-Phone photo of you it is just for public posting, don’t worry.

8 Responses to “WHITEBOARD – 24 September 2012”
  1. Rock says:

    How do I imbed a video in to my comment?

  2. Clean & Jerk – 305. Clean 315.
    C. Pull 355x3x3
    B. Squat – 320x5x3
    Strict Press – 115×10, 135×10, 155×5

  3. Dedik says:

    Back Squat: 340

    3 sets: 275×3

  4. Dara says:

    175#; high bar
    matches my low bar back squat PR set in June 2010.
    not pretty,but I needed the mental boost
    WOD complete – 30# goblet, 2 ring dips, 6 bench dips each round

  5. Kevin Olds says:

    325# x 1 x 1
    260# x 3 x 3

    WOD – complete

  6. Dara says:

    Bench for Boobs is just under 4 weeks away and the competition just got hotter! We have our first benchers from outside the NHF community.

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