WORKOUT OF THE DAY, OCTOBER 17TH 2022

WOD:

#clean up

5 Rounds

8 S-DB Squat Cleans 50/35 (Rx+70/50)

16 HSPU *Kipping or Strict **Scale to Inverted HSPU, Hand Release Pushups or Strict DB Press

11 Min Cap

*Competitor/Open Gym 6 Rounds 12 min Cap

*The S-DB Squat Clean should start like a DB Squat Snatch, but you’re only pulling to the shoulder instead of the OH position. You do not need to alternate sides each rep.

STREGNTH:

#back rack lunges

Back Rack Lunge Steps

Every 2:00 for 12:00

8 Steps (4/leg)

*Competitor/Open Gym – every 2:00 for 20:00

FINISHER:

EMOM 9

18 Alternating Pistols *Scale to BW Lunges or Jumping Split Lunges

15/12 Calorie Ski or Row

50′ Sled Push (Heavy)

Alternate Movements OTM

*You should be able to finish each movement by the :45 mark or faster. Load up a sled of your choice and push or face forward and drag.

BODYBUILDING:

Bench Press 6 sets: 8-5-5-3-3-1 reps

Reverse Grip Barbell Bench Press 4 sets of 10

Double DB Incline Bench 4 sets of 10

Flat Bench DB Chest Fly 4 sets of 10

Barbell Drag Curls 3 sets of 10

Standing Alternating DB Curl 3 sets of 10

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