WEEK of WOD's 10.12.20 - 10.17.20

MONDAY, OCTOBER 10th

A. FRIENDLY FRAN

3 Rounds For Time:

21 Thrusters (115/85lbs)

21 Chest-to-bar Pull-Ups

Target time: 6-8 minutes

Scaling Option:

3 Rounds For Time:

21 Thrusters (95/65lbs)

21 Pull Ups

B. 3 sets

10 Kneeling Kneeling Single Arm Dumbbell Press (each side)

10 Bodyweight Row

10 Windshield Wipers

TUESDAY, OCTOBER 13th

HAPPY BIRTHDAY ESTHER POYSTI

A. DARN IT DIANE

3 Rounds For Time:

15 Deadlifts (315/205lbs)

15 Strict Deficit Handstand Push-Ups (3.5/2")

Target time: 7-9 minutes

SCALING OPTION:

3 Rounds For Time:

15 Deadlifts (225/155lbs)

15 Handstand Push-Ups

B.

3 sets

10 Landmine Row (each side)

10 Landmine Twist (each side)

10 Landmine Press (each side)

WEDNESDAY, OCTOBER 14th

A. For Time:

1000m Row

-Rest until 10/15:00, then...

B. Max Freestanding Handstand Hold

Row

* Target time: 3-4 minutes

Handstand Hold

* Target time: 1 minute +

C.

10 min

Pistol Progression Work

-Single leg squat from on top of box to floor

-Single leg squat to box

-Single leg rig assisted pistol (hanging onto rig/doorway for balance)

2 min couch stretch (each side)

1 min child's pose

1 min lat doorway stretch (each side)

THURSDAY, OCTOBER 15th

A. NASTY NANCY

5 rounds for time:

500-m run

15 overhead squats (185/125lbs)

15 bar-facing burpees

Target time: 25-27 minutes

SCALING OPTION:

5 rounds:

300-m run

15 Front squats (135/95lbs)

15 burpees

B.

1 min straight legs on wall stretch

1 min forward fold wide legs

1 min child pose

1 min wall calf stretch (ball of foot on wall - each side)

FRIDAY, OCTOBER 16th

A. AWFUL ANNIE

For Time:

50 Double-Unders (Heavy Rope) (OR regular Double Under)

50 GHD Sit-Ups (OR Stick abmat sit ups)

5 Cleans (275/185 lb)

40 Double-Unders

40 GHD Sit-Ups

4 Cleans (275/185 lb)

30 Double-Unders

30 GHD Sit-Ups

3 Cleans (275/185 lb)

20 Double-Unders

20 GHD Sit-Ups

2 Cleans (275/185 lb)

10 Double-Unders

10 GHD Sit-Ups

1 Clean (275/185 lb)

Target time: 12-14 minutes

SCALING OPTION:

For Time

50 Single-Unders

50 Abmat Sit-Ups

5 Cleans (185/125 lb)

40 Single-Unders

40 Abmat Sit-Ups

4 Cleans (185/125 lb)

30 Single-Unders

30 Abmat Sit-Ups

3 Cleans (185/125 lb)

20 Single-Unders

20 Abmat Sit-Ups

2 Cleans (185/125 lb)

10 Single-Unders

10 Abmat Sit-Ups

1 Clean (185/125 lb)

B. 3 sets

:30 - 1:00 Handstand Hold

:30 - 1:00 Top of Ring Dip Hold

:30 - 1:00 Plank Hold (elbows)

SATURDAY, OCTOBER 17th

Teams of 2:

30/22 Cal. Row

30/22 Cal. Assault Bike

30 Rope Climbs

- @15:00 -

30/22 Cal. Row

30/22 Cal. Assault Bike

40 DBall Cleans (150/100) (OR 80 Kettlebell Swings 70/53)

- @30:00 -

30/22 Cal. Row

30/22 Cal. Assault Bike

50 Bar Muscle Ups

* Partner 1 will start on row while partner 2 starts on Assault Bike. After both complete given amount of calories they will switch machines and complete given amount. Once both have completed each machine they will split reps up as needed (reps are total, not each)