Halloween WOD

Pre-WOD
Row 250m
10 Push Up
31 Jumping Jacks
Run 2 Laps

WOD – Earn those treats!
10 Hulk Crunches
31 Mountain Climbers
– 1 Min Box Jumps
10 Hollow Rocks
31 Grasshoppers
– 1 Min Jumping Jacks
10 Toes2Bar/Knees2Elbox/Knee Tucks
31 Burpees
– 1 Sprint Lap

Post – Plank Challenge
6 min plank – I’ll explain

Halloween

10/28/15

Pre-WOD (Skills/strength):
Warm-up movements for workout.

WOD:
Partnered Grinder
Switch every 5-10 reps. 1 partner works and 1 rests.
CASH IN: 1000m Row
100x Goblet Squats (20/12kg)
100x Push Press (75/55)
100x Mountain Climbers (each leg)
100x OH Walking Lunges (45/25 – each leg)
100x Pull-ups/Ring Rows
100x Sit-ups
CASH OUT: 8 lap Burden Run as partnered pair (one person carries 20-lb MB)

Post-WOD (Challenge/Cool-down):
Warm down and stretch

10/26/15

Pre-WOD (Skills/strength):
Warm-up shoulders as a group. Then work up to 1-rep max Push Press.

WOD:
16min EMOM
Odd: 2x 8-sec Squat Cleans
Even: 5x Thrusters

Post-WOD (Challenge/Cool-down):
Shoulder stretching and mobility.

10/21/15

Pre-WOD (Skills/strength):
4RDS – All movements slow and controlled.
5x SL Box Squat (low box, each leg)
10x Straight leg Deadlift (95#)
5x SL Box Jump (low box or plate)

WOD:
16min EMOM
Odd: 10x Burpees
Even: 5x Front Squats (2sec pause at bottom)

Post-WOD (Challenge/Cool-down):
Easy jog + stretching.

10/19/15

Pre-WOD (Skills/strength):
Build up to heavier push press/split jerk then…

Split Jerks
3×5 @ 75, 80, 85
3×2 @ 90, 95, 100

WOD:
CINDY + Sit-ups
20min AMRAP
5x Pull-ups
10x Push-ups
15x Air Squats
20x Sit-ups

Post-WOD (Challenge/Cool-down):
1000m Row easy focusing on form.

10/14/15

Pre-WOD (Skills/strength):
20mins – working on movements and perfect positions
3x Strict Pull-ups
30sec High Plank
5x SA KB Press (each side)
30sec Side Plank (each side)
7x Ring Dips
30sec Handstand Hold

WOD:
3RDS
400m run (3 laps)
30 Hang Clean + Press (75/55)
20 Bar hop burpees
10 Toes to bar

Post-WOD (Challenge/Cool-down):
1000m Row easy focusing on form.

10/12/15

Pre-WOD (Skills/strength):
Warm-up shoulders with following sequence using empty BB.
10x Snatch Pulls, Muscle Snatches, Thruster, Front Press, Back Press

5×3 Push Press (70, 75, 80, 85, 87.5%)
– Focus on good form and linking reps

WOD:
21-15-9
Wall Balls
Push-ups
Calories on the Rower

Post-WOD (Challenge/Cool-down):
3min Plank with weight (accumulated)

10/08/15

Pre-WOD (Skills/strength):
3RDS
3x 10sec SL Glute Bridge (each leg)
6x Weighted Step back lunges (each leg)
3x GHD descents

WOD:
5RDS
3x Snatch Grip Deadlifts
3x Squat Cleans
3x Push Jerks
6x Front Squats
REST 2mins
Increase weight each round. Bar cannot be dropped during the round. Each drop results in 5x prisoner burpees.

Post-WOD (Challenge/Cool-down):
Stretch and roll out.