Daily WOD – Nov 3, 2022

Alex, Steve & Franco taking the podium at the ’22 ICA Powerlifting meet!

Workout of the Day

Front squat 5-5-5-5-5

Then complete NFT:

  • 50 bicycle crunches (25R/25L)
  • 50 banded fire hydrants (25R/25L)
  • 50 bicycle crunches (25R/25L)
  • 50 banded quadruped hip extension (25R/25L)
  • 50 bicycle crunches (25R/25L)
  • 50 banded clam shells (25R/25L)

WOD Notes: Today we’re working up to a heavy 5 rep front squat. For those who know your 1RM, start around 65-70% of your 1RM and aim for 85-90% of your 1RM. After squats you’re in for a treat – a whole bunch of bicycle crunches and banded glute work!

Community Notes:  Happy Birthday Ceil and Marsha!


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