2
Oct
Monday, October 3, 2022
Weekly Overview | Events/Classes | |
Monday | Back Squat | |
Tuesday | 2RM Snatch | |
Wednesday | Deadlift | Ab Attack at 5:45 PM |
Thursday | Strict Gymnastics | |
Friday | Front Squat + Split Jerk | 6:30 PM WOD Cancelled |
Saturday | Squad WOD | MACC Fest! |
Sunday | Bench Press/Bicep Curls |
Strength
Every 3:00, 5 Sets
RX: 2 Back Squats (Sets 1-3: 80-85%, Sets 4-5: 85-90%)
FX: 5 Back Squats (Sets 1-3: 70-75%, Sets 4-5: 75-80%)
Superset Accessory
3 out of 5 sets: 10 Prone Swimmers
Conditioning
Every 1:30, 3 Rounds w/ Partner
1) 20 Synchro Goblet Reverse Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Calorie Bike
2) 24 Synchro Sit Ups (FX: 18) (RX+: 30) + AMRAP Calorie Ski
*Score is total Calories