Friday 31 October, 2014

October 31, 2014

Halloween WOD

 

Skill: Double Unders

 

Strength: Max Rep Ring Dips 3 Sets

 

If you are alive you will start the workout with the first group.  If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them.

 

Run 800m

20 Double Unders

40 Air Squats

60 Sit-ups

40 Push-ups

20 Pull-ups

Run 400m

 

*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.

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Midline:

30 KB Side Bends

 

Strength:

Front Squat 

Grey: 8x3x3x3x3x3(80%)x3(80%)

Orange: Work to heavy single. Max reps at 57.5% (no more than 2...

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