WODs Week of 10/2
Monday: Focus: Back Squat 3 x 5 @ 65% - Every 2.5 Minutes Metcon: 5 RFT 10 Deadlifts 225/135 (Sx – 185/95) (Rx+ 60% of 1RM) 15 Wall Balls 20/14 (Sx – 14/10) (Rx+ 30/20) 1 Minute rest between rounds Accessory Work 3 Rounds 15 Good Mornings 15 Weighted Deadbug Pullovers Tuesday: Focus: 8 Rounds, 1 Minute Per Round Between 0-30 seconds: 6-8 Ring Dips (Rx+ 1 Ring Muscle Up + 2 Dips) Between 30-60 seconds: 8 Alternating 1 Arm DB Snatches 40/30 Metcon: E4M for 16 Minutes (Rx+ 2
