WHITEBOARD – 21 January 2013


Back Squat – 10×3 (81% 1 rep max)


6 Rounds
10 Single Arm Alternating Presses (1/3 barbell press) 
50 Double-Unders

Notes: Squat is up to 81%.  If you fail a set drop your precentage back down to 75%.  Similiar workout to two weeks ago but 6 rounds instead of 8 and a heavier press.  Have fun.

5 Responses to “WHITEBOARD – 21 January 2013”
  1. Dara says:

    I vote for more posters of KStar at the gym, less posters of Dan

    2000m row, 8:46 (PR); 2:11.3 pace (only 1.3s off my 2013 goal pace)
    squats at 145#
    WOD – 20 double unders per round, 25# for 3 rounds, 20# for last 3 rounds

  2. Rock says:

    6 sets at 225
    4 sets at 235

    7:12 with 45# without Ke$ha

  3. The Champ! says:

    jealousy is a weak emotion

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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