10.17.22 Workout of the Day

Congrats to Ros on completing her 1st ever 10K & finishing 1st in her division.

October Lift Off Challenge
Week 2 Lift is the Back Squat. We will be Back Squatting on Tuesday. All members are welcome to participate in this challenge as long as you sign up & complete all lifts by October 31.

Barbell
Strength
Snatch Complex: Snatch Pull + Power Snatch
4-4-4-2-2

“Titanic”
For Time
40 Double DB Snatch (40/25)
120 DUBS
20 Double DB Devil’s Press
120 DUBS
10 Double DB Burpee Squat Clean Thruster

Accessory Finisher
3 sets for quality
10 DB Deadlift
10 DB Hammer Curls
1:00 minute Plank

Interval
A. AMRAP 8
12/9 Calorie Ski
20 abmat situps
Rest 2 minutes
B. AMRAP 8
12/9 Calorie Bike
20 KBS (53/35)
Rest 2 minutes
C. AMRAP 8
12/9 Calorie Row
20 Wall Balls (14/10)
Rest 2 minutes

Score= Total Reps

Midline & Cooldown
800 m Run
INTO
2 rounds of
40 Alternating Toe Touches
1:00 Unbroken Plank