WOD - October 29, 2021

Strength

Back Squat 
0:00: 6 @60%
3:00: 5 @65%
6:00: 4 @70%
9:00: 3 @75%
12:00: 2 @80%

Superset - 1 Set Every 3 Minutes

3 Sets:

15 BB Bent Over Rows (Light, smooth form)
30 DB Hammer Curls (Both arms at same time)

Finisher

Tabata #1
Russian Twists
-Rest 1 Minute-
Tabata #2
Bicycles

Holiday Strength

You may have seen all sorts of the white board floating around the gym this past month. Many of us have been working through a strength cycle and now that the MidState Lift-Off is over it is time to bring it to the masses. Each week we will be squatting up to three times per week and doing a lot of Power Lifting like workouts. Our goal this holiday season is #GAINZ … If we are going to be eating holiday feasts for two months and having far too much fun in the festival season, then we should take all of those excess calories and put them to good use! We hope you enjoy this process and that we all gain lifelong strength that will fuel our fitness in even better ways. Speaking broadly, we want you to advocate for yourselves that way the coaching staff can help you along the way. If your body is feeling the fatigue of a full life, communicate with us so we can program and scale accordingly.

A strong animal is a healthy one.