WORKOUT OF THE DAY, OCTOBER 4TH 2022

WOD:

#negative ghost rider

Every 3:00 for 18:00

10 Thrusters 75/55 *DB’s 35/25lbs

12 Box Jump Overs 24/20″

15/12 Calorie Row (Goal is to complete all 6 rounds in negative splits..meaning get faster each round)

Competitor Open Gym Option:

Every 3:00 for 24:00

10 DB Thrusters 50/35s

15 Box Jump Overs 24/20″

20/16 Calorie Ski (Goal is to complete all 8 rounds in negative splits)

STRENGTH:

#Back Squat

In 12:00 Complete

30 Reps @ Bodyweight

then Establish 5RM in remaining time

Competitor Option:

For Time:

50 Reps @ Bodyweight

then

In 8:00

Complete 3 attempts at a 5RM

*If you can’t hit a set of 15 BW Back Squats in a row, you should be knocking the weight down a bit for the opening piece. The 50 Squats should be done in 5:00 or less…

BODYBUILDING:

Meadows Row 4 sets of 10 Meadows Row *Can sub Single Arm DB Row

Reverse Grip Lat Pulldown Reverse Grip Lat Pulldown 4 sets of 10

Lying DB Pullover on Bench Lying DB Pullover on Bench 4 sets of 10

Standing KB Crush Grip Bicep Curl 4 sets of 10

Concentration Curls 3 sets of 10 (arm)

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