Only the Most Essential Exercise

Today's WOD:

Back Squat 10RM

  

Followed by:

  

Tabata Sit-up

Warm-up:

1. Row 5 minutes
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Hip Mobility/Stretch x10
6. Squat w/Bar x10
7. Squat w/50% x5
8. Squat w/70% x3
9. Squat w/90% x2

MOD:

Back Squat

Post-WOD:

Weighted Ring Dips 5-5-5

Roll & Stretch

CFTally Athlete Results:

The Standard 295-300-300 / 14-14-14-13-12-11-11-11 / 5lbs

Jolly Green 155-165-175 / 14-14-14-12-12-11-11-12 / Blue

Brennan 155-165-175 / 12-10-9-8-8-8-7-8 

Katie 115-125-135 / 17-16-15-15-15-14-14-14 / Purple

Melissa 65-75-55 / 11-11-10-9-10-10-11 / Purple

Brad 155-165-155 / 10-10-11-7-6-7-6-10 / Red

Little "T" 175-165-165 / 12-15-12-12-12-14-12-14 / Strict

Sushi 85-90-95 / 12-13-10-11-11-10-12-10 / Red

Evan 150-160-175 / 12-12-12-12-12-11-11-10 / 35lbs,45lbs

Kim Possible 95-85-85 / 11-13-11-12-10-9-9-9 / Red

Mighty Mouse 80-85-75 / 11-11-10-10-9-10-9-10 / Strict

Happy 225-225-205 / 17- / 35-35-35

Skipper 85-80-80 / 12-11-11-12-11-11-11-11

K-Belle 95-100(9)-102(8) / 14-13-12-12-12-11-13-11 / Purple

Brian 225-205-205 / 14-12-12-12-12-12-12-12 / 25-35-35

Sarge 65-70(6)-65 / 11-12-12-11-11-10-10-10

Rubber 225-225-205 / 14-14-13-14-12-12-12-12 / 25-35-35

Rover 155-165-170 / 12-10-11-10-9-9-8-8 / Red

SusieBurpees 85-80-80 / 11-10-10-9-8-8-8-8 / Purple

UpMan 185-195-205 / 15-15-14-14-13-12-12 / 25-35-35

ron  135-145-165  /  11-12-10-7-5-6-6-6 /

monica 115-125-135 / 15-16-14-13-12-12-12-12 / purple

nick 135-165-175 / 14-15-14-11-14-8-10-9 / blue

Rick  155-175-185 / 16-16-15-15-15-15-14-14 

Evan loves this stuff. Long way from the garage aren't we Evan?