WORKOUT OF THE DAY, OCTOBER 3RD 2022

WOD:

#fun run (30 min Cap)

For Time

1200m Run (3000m Bike Erg or AAB)

45 Deadlifts 185/135 (165/115) Rx+225/155

10 Wall Walks *Scale to 25 Handstand Pushups or 80 Plank Taps

5:00 Rest

10 Wall Walks

45 Deadlifts 185/135 (165/115) Rx+225/155

1200m Run

Competitor Open Gym Version:

For Time (30 min)

1 Mile Run (4000m Bike or AAB)

45 Deadlifts 225/155 (185/135) [155/105]

15 Wall Walks *Scale to 30 HSPU or 120 Plank Taps

5:00 Rest

15 Wall Walks

45 Deadlifts

1 Mile Run

This might be a tight cap for many, so adjust weights or rep scheme as needed.

STRENGTH:

#Deadlift

Every 2:00 for 12:00

3 “Heavy Reps”

You have plenty of rest between triples. Make sure you control that final rep back to the ground each set. Get the most out of every rep!

QUALITY TIME:

4 Rounds

:30 on :30 off

Max Pistols *Scale to Alternating BW Lunges

Max Toes to Bar *Scale to Hanging Knee Raise or Dead Bugs

OPTIONAL BODYBUILDING:

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

Alt. DB Tempo Incline Bench + Double DB Incline Bench Alt. DB Incline Bench 4 sets of 10

Tempo for this movement is 2 sec negative + 1 sec pause in bottom + explosive press up. No tempo on double reps.

Hex Press Hex Press 4 sets of 10

Incline Bench DB Chest Fly 3 sets of 12

Inverted Skull Crusher Inverted Skull Crusher 4 sets of 10

Single Arm Standing Tricep DB French Press 3 sets of 12 (side)

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