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)