*This Friday, November 1st, Bring a Friend WOD at 5:45 PM. Wear your costumes. Potluck afterwards.

WOD:

1) Smolov Program – Week 9/Day 2 – Back Squat: 3 @ 60%, 3 @ 70%, 4 @ 80%, 3 @ 90%, 2×5 @ 85%

Warm-up as needed. Rest as needed.

2) Smolov Junior Program – Week 1/Day 2 – Bench Press: 5 x 7 @ 75%

Warm-up as needed. Rest as needed.

3) AQAP:

1000m Row

50 Pull-ups

30 Shoulder-to-Overhead 135/95

Use this workout as an opportunity to focus on Row pacing and strategy

4) Farmers Carry: 400m for time

Heavy as possible (this shouldn’t take more than 10 minutes). Keep track of number of drops.

5) Airdyne: 10 x 25/20 Calories

Rest 90 seconds between sets. Max effort.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

7) Hip Thrusts: 3 x 12

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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