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 – see video below, courtesy of Mobility WOD
Pic courtesy of IMDB. With “Halloween Ends” in theaters now, figured a two-part Halloween WOD would fit in perfect!
WOD1:
“Halloween Leg Hell”
Complete Twice:
1min Max Reps – Body Weight Front Squat
30 Sec Rest
1min Max Reps – Med Ball Cleans (20/14)
30 Sec Rest
1min Max Reps – Burpee Box Jumps (24/20)
30 Sec Rest
score=total reps
Video courtesy of Train FTW. Quick progression guide for the Med Ball Cleans.
WOD 1 will get the legs totally full of blood, so take a few minutes to recover before WOD 2…
WOD 2:
“Halloween Havoc”
3 Rounds:
100M “Candy Bag Carry” (55/35)
31 “Pumpkin Smashers” (25/15)
13 “Rise from the Dead” Sit-ups (15/10)
200M “Zombie Run” (15/10)
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.
“Zombie Run” = Running with plate locked out in front of you.
Have fun with this one, and move like the ghost and ghouls are chasing you! 😊
Scaling Options:
Med Ball Weight -> 14/10
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
Video courtesy of Mobility WOD
Joint Strike CrossFit 