“Inside of me there are two dogs. One is mean and evil and the other is good and they fight each other all the time. When asked which one wins I answer, the one I feed the most.” Sitting Bull”
Warm-Up
Coach’s choice
WOD prep
Front Squat
3 Sets of 5. Work to a heavy 5.
WOD
“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
Option 2:
200 Single Unders, 50 Sit-ups, 200 Meter Run
160 Single Unders, 40 Sit-ups, 200 Meter Run
120 Single Unders, 30 Sit-ups, 200 Meter Run
80 Single Unders, 20 Sit-ups, 200 Meter Run
40 Single Unders, 10 Sit-ups, 200 Meter Run
Option 3:
100 Single Unders, 25 Sit-ups, 200 Meter Run
80 Single Unders, 20 Sit-ups, 200 Meter Run
60 Single Unders, 15 Sit-ups, 200 Meter Run
40 Single Unders, 10 Sit-ups, 200 Meter Run
20 Single Unders, 5 Sit-ups, 200 Meter Run
Post WOD:
Kettle bell calf smash. 2 minutes per calf
Endurance & Stamina:
For time
5 mile bike
3000 m row
1 mile run
CFS Brief:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday September 8th 10:30am. Details coming soon.
In House Team of 2 same sex Throwdown Saturday, November 3rd. Save the date. You register we assign the teams. (Same as previous years) Registration will open soon!
14:13 rx
Front squat 185/200/210*
*failed rep 5 @ 210😖
Annie (and Ryan) are on the Run: 14:49 | Option 2
Front Squat: 75/85/95# Kept good technique and form 🙂
Back on track this morning which felt good. This was a really fun workout with the increased singles and the addition of the run. Had about a 1/2 step lead on Ryan heading out the door in the first two rounds and then not so much. Nice job to Jackie for finding that extra gear coming in on the last run!!
Prep to #195
Annie on the Run
17:10 RX
Dubs were ON in the first 3 rounds, the 40’s and 20’s had too many mistakes.