Workout of the Day: Monday October 20

Weight

Metcon

2026 Wodapalooza OCQ Workout 5

For Load:
9 Bar Muscle-Ups*
9 Squat Snatches (Pick Load)*

7 Bar Muscle-Ups*
7 Squat Snatches (Pick Load)*

5 Bar Muscle-Ups*
5 Squat Snatches (Pick Load)*

Time Cap: 7 Minutes

*Score = Total Load of 3 Barbells
*Load Only Counts If You Complete The Respective Barbell Set.
*Substrition: 21-15-9 Pull-Ups

Weight

Post Metcon Strength

At The 12:00:

On The 2:30 x 5 Sets:
3-3-3-2-2 Back Squats

*Start at 7-8 RPE & Build Across
*Taken From Rack
Brandon Farmer