151031 ~ Happy Halloween!!!

Happy Halloween!!!   Ready to have some fun?  Wear your costume today.....and get into the spirit.....wear your costume to WOD and work up a great sweat!

Make Up Saturday!

20 min to Complete 1 of the following:

Monday: Every 90sx11 min: Backsquat 3 @  80%

Tuesday: Deadlift: 10min to work up to heavy 2 from 2" blocks.

Wednesday:  12min to find 1RM Snatch

Thursday: Shoulder Press: Every 90s x 3 min: 4 @ 70%, 2 @ 80%, 1+ @ 90% then....Front Squat: Every 90s x 5 min: 4 @ 70%, 3 @ 77.5%, 2 @ 85%, 1+ @ 92.5%

Friday: 12 Min to find 3RM Backsquat

Conditioning:

"Zombies vs. Humans"

The Class will be broken up into 2 groups:  Zombies  & Humans

If you are a Human you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 2 min after the living people and try to catch them!

Run 800m
20 Deadlifts (185/135#)
40 Air Squats
60 AB Mat Sit-ups
40 Ring Push-ups
200m Farmer Carry (50/35#) - Use DB or KB (Back Door to curb & back)
Run 800 m
*If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Rules:

RULES
1. Coach decides the living and dead
2. Wear a costume
3. The Dead "Zombie" can only kill once. After the kill is made they are now partners with that person and they will complete the work out together.(Do not split reps)
4. If you get caught you will do your burpees on the spot. The zombie will cheer you on.
5. Zombies if you do not catch some one you owe the living that survived 25 burpees.

Cash Out:

Mobility!!

Happyy Halloween!!



1 comment (Add your own)

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