Workout And Words For October 31st – HAPPY HALLOWEEN!!

Make sure to check Facebook for all of the pictures from last Friday’s Halloween celebration!

 

GROUP CLASS WORKOUT

 

Warm Up:

2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats

 

3 Rounds (1 Minute Breaks)

1. Max Effort Strict Pull Ups (Use bigger band if you have to) 1 Minute

2. Max Effort DB Squats (H.A.W.) 1 Minute

3. Max Effort Push Ups 1 Minute Goals 1. 20-30 2. 25-30 3. 20-30

 

Metcon:

Partner WOD

50-40-30-20-10

Wall Balls 20/14

10-20-30-40-50

Box Jumps 24/20

Partner A works,

Partner B holds in farmer carry dumbbells 60/30

 

Foundational

45-35-25-10

Wall Ball Thrusters

10-25-35-45

Step Ups

Partner A works,

Partner B holds in farmer carry dumbbells 60/30

 

Mobility:

Pre – Sink Mobilization (pg. 271)

Post – Hip Capsule Mobilization (pg. 315)

 

 

COMPETITORS CLASS

 

Warm Up:

2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats

 

Strength:

Find 1 RM of:

1 snatch + 1 hang snatch

 

Metcon:

Partner workout for time:

80 cal row

60 bar facing burpees

40 chest to bar pull ups

20 front squats @ 185/120

 

Mobility:

Super Friend quad smash