WOD: Monday, October 5th, 2026

Posted by & filed under .

Group Dynamic Warmup:

  • Plate Squat Tabata – 2 Minutes 
  • :20s bottom of squat hold – :10s of plate squats 
  • Pigeon Stretch – 1 Min per side  

—————————————————————————————————-

Strength: Front Squat (17 Minutes) 

4 Sets x 1 Rep 

  • Sets 1 and 2: 1 Rep each at 90% of 1RM 
  • Sets 3 and 4: 1 Rep each at 95% of 1RM 

*Last week of % work / retest next week! 

*Bring out belts and WL shoes if needed 

*If you fail at 95% back it down to 90% 

——————————————————————————————————– 

Workout: For Time 

5 Rounds 

  • 7 Toes to Bar 
  • 14 DB/KB Goblet Squats (50/35)(24K/16K) 
  • 300 Meter Run

——————————————————————————————————–

Core: 4 Rounds 

  • 15 AB-Wheels 
  • 30 Plate Twists (25/15)