20211029

Warmup:

200M “pumpkin Run” (carry a slam ball, 20# or heavier)

10 squats holding slam ball

Bear crawl 30’

Crab walk 30’

Spider-Man lunge 30’

Broad jump 30’

Tricep mash – 30 sec per side

Super Squat Hip Sequence – Videos courtesy of Mobility WOD

Halloween-Kills-fan-art-poster-2

Pic courtesy of The Horrors of Halloween. With “Halloween Kills” (the sequel to 2018’s “Halloween”) in theaters now, figured a part one and part two Halloween WOD would fit in perfect!

WOD:

“Halloween Leg Hell”

Complete Twice:

1 min Body Weight Front Squat

30 Sec Rest

1 min Ball Slams (25/12)

30 Sec Rest

1 min Burpee Box Jumps (24/20)

30 Sec Rest

score=total reps

rest as needed, then…

“Halloween Havoc”

3 Rounds:

100M “Candy Bag Carry” (53/35)

31 “Pumpkin Smashers” (25/15)

13 “Rise from the Dead” Sit-ups (15/10)

200M “Zombie Run” (15/10)

WOD 1 will get the legs totally full of blood, so take a few minutes to recover before WOD 2.  

For the movements of WOD 2: “Candy Bag Carry” = Farmer’s Carry w/Kettlebells, “Pumpkin Smashers” = Slam Balls, “Rise from the Dead” Sit-ups = Straight-leg sit ups while holding plate locked out in front of you, and “Zombie Run” = Running with plate locked out in front of you.  Have fun with this one, and move like Michael Myers is chasing you! 😊

Scaling Options:

KB weight -> 35/25 -> as needed

Slam Ball -> 15/10 -> As needed

Plate weight -> 10/5 -> As needed

Box height -> 20/16 -> as needed

Cool Down:

Barbell Shoulder Stretch – 2 Min

 

Pigeon Pose on box – 2 Min per leg

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