211017 Oct Challenge 1/5

Weightlifting Strength

Back Squat

5-3-1-1-1-3-5

Building up (last 2 sets should be more than the first 2)

1 set every 90 sec

Metcon

5 Rounds for time (18 min cap)

40 Double Unders (SC 40 skips)

12 Alt. single DB devil presses

8 Toes to Bar

RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)

RX Age 60+ (10/7.5) (Toes to 90 degree)

October Challenge 1/5

RX Category

5 Rounds for time (18 min cap)

40 Double unders

12 Alt. single DB devil presses

8 Toes to Bar

RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)

RX Age 60+ (10/7.5) (Toes to 90 degree)

SC Category

5 Rounds for time (18 min cap)

40 Single unders

12 Alt. single DB devil presses

8 Toes to 90 degree

SC Age 17-44 (15/10KG)

SC Age 14-16 and 45-60 (12.5/7.5KG)

SC Age 8-13 (7.5/5KG)

SC Age 60+ (10/7.5) (Toes to 90 degree)

Score is total time, or total reps done under the time cap.

Deadline to post the score is midnight.

Score posting format:

October Challenge

RX or SC

Time or Reps completed

Weightlifting Strength

Back Squat

5-3-1-1-1-3-5

Building up (last 2 sets should be more than the first 2)

1 set every 90 sec

Metcon

5 Rounds for time (18 min cap)

40 Double Unders (SC 40 skips)

12 Alt. single DB devil presses

8 Toes to Bar

RX Age 17-44 (15/10KG)

RX Age 14-16 and 45-60 (12.5/7.5KG)

RX Age 8-13 (7.5/5KG)

RX Age 60+ (10/7.5) (Toes to 90 degree)