Please note: No 6:30PM class on Halloween
Zombies Vs. Humans
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them!
Run 800 meters
…
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 5-minute rounds for max reps at each station:
From 0:00-2:00 run 200 meters then double-unders
From 2:00-3:00 dumbbell push jerks 35/25
From 3:00-4:00 …
Warmup
400m run
3 rounds
10 dB deadlifts 35/25
10 dB hang sqt cleans 35/25
10 push jerks 35/25
2 min rest
Wod
Barbell complex of:
Thruster—>push press–>push jerk–>split jerk
1-1-1-1-1-1-1
Open gym 2-3
Dice die baby……
Wod dice.
Come play at 10:00am
Warmup
50 double unders
3 rounds
10 pull-ups
10 pushups
10 squats
2 min rest
Wod
Front squat
3-3-3-3-3
400m run
3 rounds
10 SDLHP 45/35
10 hang power snatch 45/35
10 front squats 45/35
2 min rest
Wod
12 min AMRAP
5 SDLHP 95/65
5 HSPU
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 sit ups
2 min rest
Wod
400-meter run
100-meter farmers carry, 70/53 dB
800-meter run
100-meter farmers carry, 70/53 dB
400-meter run
50 double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 push presses 45/35
2 min rest
Wod
Power cleans
10-5-3-1-1-1-3-5-10
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
WOD
5 rounds
30 yard dumbbell lunge 50/35 db
60yard shuttle run (5-10-15 yards)