Tuesday 11/14/2017

3-4 RNFT

Fitness.                            Performance
5 kip swings.                    5 7s
2 wall walks.                    2 kick ups walking to wall
5 knee to hip.                   8-10 TTB
5 pike pushup.                 5-8 Strict HSPU

 

Tabata 40/20
Fitness                                                 Performance
Russian KBS                                        Alternating single arm KBS
Kb goblet lunges                                1 arm kb oh lunge switch 20 seconds
Kb strict press switch arms 20          Kb 1 arm push press alternate 20 seconds

 

Cash out 3 rounds
400 m weighted run
200 m farmer carries

Sunday 11/12/2017

Floor Press

Fitness.                   Performance
3×8.                         Deload 40 x 5 50 x 5 60 x 5
                                then 3 x 8 floor presses

 

Arm Tabata 40/20
Double arm Arnold press
Double arm bicep curls             
Double arm triceps extensions
Double arm front raises

 

 

Wednesday 11/08/2017

Fitness                                   Performance
Sumo Deadlift                       Deload Regular Deadlift
3 x 8                                      40% x 5, 50%, x 5, 60% x 5
                                               Then 3 x 8 Sumo Deadlift

Jumping Bean
Fitness                                   Performance
450 singles                              200 dubz
            EMOM  starting at 0:00
3 burpess                                5 burpees
 

Tuesday 11/07/2017

Gymnastics
2x5 Turtle Giraffes
2x10 mini kips
2x10 big kips
2x8 7's
2x5 knee to hip
2x5 knee to chest
2x5 knee to elbow
2x5 toe 2 bar

Inversions
Fitness                             Performance
5 pike pushups                5 strict HSPU
10 Jefferson curls            10 Jefferson Curls
:30 sec hollow hold         15 hollow rocks

5 RFT
200 m run
10 Each Arm Renegade Row
10 Thrusters (35/25)

Sunday 11/05/2017

Bench Press

Fitness              Performance
2-2-2-2             50% x 5, 60% x 3, 70%x2, 75%x1, 80%x8+

 

“Cindy Annie”

5 Rounds of Cindy
Then
50 Round of Annie 50 dubz 50 situps
4 rounds of Cindy
40 round of Annie 40 dubz 40 situps
3 rounds of Cindy
30 round of Annie 30 dubz 30 situps
2 rounds of Cindy
20 round of Annie 20 dubz 20 situps
1 rounds of Cindy
10 round of annie 10 dubz 10 situps

Monday 10/30/2017

Back Squat TEST WEEK

Fitness                         Performance
                

3-3-3-3-3                    50% x 5, 60% x 3, 70%x2, 75%x1, 80%x8+

 

 

“Mini Fran”
Cap 6 min

15-9-6
Thruster 95/65
Pull-up

3  Min Rest after cap

 

“Mini Diane”
6 Min cap

15-9-6
Deadlift 225/155
HSPU

** TOMORROW IS A COSTUME CONTEST WOD. Come dressed as your favorite goblin, gremlin, or ghoul!