01 Nov TUESDAY, NOVEMBER 2ND

Strength:

Tempo Back Squats

Every 2.5 min x 5 sets

Back squat complex: 1 tempo*, 2- 1.25 squat, 2 regular 

*tempo: 3 sec neg, 3 sec hold at bottom(3:3:0)

→start ~45% and increase as desired

Challenge of the Month Skill:

Toes-to-bar!

WOD:

8 min Clock..

Find a max set of Unbroken Toes-to-Bar*

Then AMRAP in remaining time:

8 Overhead Plate Sit-ups 35/25

12 Box Jump Overs 24/20”

*Cannot drop off the bar in the set, but can “rest” in the hang

PEEK into the WEEK…

Wednesday- strict press 5×3 + metcon

Thursday- Deadlift + melton

Friday- endurance

Saturday- squat dominant

Sunday- Push dominant (jerks)