Daily WOD – Oct 7, 2022

Coach Tanya catching a clean!

Workout of the Day

Deadlift 1-1-1-1-1-1-1 (athlete’s choice: sumo or conventional; training max – no fails!)

Then 5 rounds NFT:

  • 10 barbell bent-over rows (25-30% 1RM)
  • 10 superman rocks

WOD Notes: Similar to the recent 1RM bench and back squat days, today’s heavy singles are meant to help you figure out a starting point for the power meet on 10/29. You can increase weight each set, but treat today as a training max – usually that means 90-95% of an actual max and something you’re confident you’ll succeed at. (No fails and no 10 second pulls today!!) The weight you end at today would be a good place to start at the power meet. The superman rocks are like hollow rocks, but belly down.

Good News: We’re excited to announce earlier access to our programming! On the right hand side of the blog is a new icon titled “Workout of the Day Weekly Preview.” It links to a Word doc that will be updated Sunday evenings with the WODs for the next 7 days. We (obviously) discourage cherry picking, but we do recognize there are valid reasons for self-selecting WODs… such as if you’re working towards a specific goal. Also, with our greatly expanded Open Gym hours, having access to the programming will ensure any supplemental work you do during Open Gym doesn’t conflict with an upcoming WOD. If you like the element of surprise, just ignore the new icon and continue to wait for the Daily WOD to be posted at 8pm! This Weekly Preview is being offered on a trial basis for the next 6-8 weeks. Please send us your feedback to help us decide if this new feature should stay!


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