WOD / Tuesday, October 2

Who of our athletes has used the exercise scale while training?? If you have then tomorrow's your day, if you haven't then tomorrow you're going to learn something new! RPE is primarily used in Powerlifting (Back Squat, Bench Press, Deadlift) as a way to gauge the amount of energy you'll put towards a certain exercise. It's not a matter of if it's better than percentage work but just a different approach. Let's get after it tomorrow!

Strength (On a 15:00 Clock) Back Squat (RPE 7-8)Work up to 3RM then do 90% of that 3RM for 3 Reps x 2 Sets

Rest, then...

1 Round of: 100 Double Unders30 Kettlebell Swings 70/536 Back Squats 185/125+2 Rounds of: 50 Double Unders15 Kettlebell Swings 70/533 Back Squats 225/155+3 Rounds of: 30 Double Unders 10 Kettlebell Swings 70/531 Back Squat 265/185


1. StrengthA. Snatch with no hook, no feet(70%-75%/3) x 4B. Behind the Neck JerkWork up to a 3RM then do 90% of that 3RM for 2 Reps x 2 SetsC. Back Squat (RPE 7-8)Work up to 3RM then do 90% of that 3RM for 3 Reps x 2 Sets 2. WODBack Squats225/155275/175315/2053. Aerobic5K RowRest 1:15K Row4. GymnasticsWarm Up2 Sets of 3 Strict Handstand Push Ups:30 Handstand Hold1:00 PlankRest, then... 30 L Sit Pull Ups*Focus on Quality Reps5. WOD II EMOM x 30:001: 8 Cal SkiUrg 2: 10 GHD Sit Ups 3: 12 Calorie Row 4: 14 Push Press 95/655: Rest

Rocco Di Jerlando