Happy Halloween!!!
WOD;
‘Spooky Halloween Chipper’
For Time:
31 Burpees
31 Hollow Rocks
31 Grasshoppers (L+R=2)
31 Broad Jump 6/4′
31 Ground2Overhead 35/25lb
31 V-Twist (L+R=2)
31 Push Ups
31 Med Ball Hops (L+R=2)
31 V-Ups 35/25lb
31 Wall Ball 20/14lb @ 10′
Skill;
Squat Clean 3, 3, 3
WOD;
21, 18, 15, 12, 9, 6, 3 For Time of:
Turkish Getups
Surrender Lunge
*alternating from L to R as needed 24/16kg KB
WOD;
‘HelenGrace’
3 Rounds for Time of:
400 Meter Run
21 Kettle Bell Swings 24/16kg KB
12 Pull Ups
10 Clean and Jerk 135/95lb
Cash Out;
4 x Max Ring Support
WOD;
3 Rounds For Time:
100 Double Unders
50 Med Ball Cleans 20/14lb
40 Lunges
30 Med Ball Over Bar 20/14lb
Skill;
Strict Press 5 x 5 @ 95/65lb
WOD;
8 cycles of 20 seconds on 10 seconds off of each of the following movements:
Pull Ups
Hang Power Clean 24/16kg KB
Push Ups
Tators 24/16kg KB
Score is total of lowest 20 sec rep count for each exercise. (i.e, athlete’s lowest 20 sec rep count of the 8 rounds for Pull Ups is 10, score for Pull Ups is 10)
Death by Choice
Athlete may choose 1 of any of the below movements, when clock starts complete 1 rep, at 1 min complete 2 reps, at 2 min complete 3 reps….continue on until the athlete is unable to complete the required reps within the minute.
Kettle Bell Swing 24/16kg KB
Sumo Hang Power Snatch (2hands) 24/16kg KB
Darcy Swing (L+R=1) 16/12kg KB
1 Arm SDLHP (L+R=1) 16/12kg KB
**At the beginning of every minute athlete must complete 3 Med Ball Cleans (20/14lb) to buy into death by reps
WOD;
For Time;
50, 40, 30, 20,10
Jumping Pull Up
Sit Up
Air Squat
Compare to your performance on 11/13/2012
Cash Out;
4 x 30 sec of:
Low Hamstring Wall Stretch
High Hamstring Wall Stretch
Happy Baby Pose
Skill;
Sotts Press 5 x 5 @ 75/55lb
WOD;
Complete as many rounds as possible in 20 minutes of:
7 Dead Lift 225/155lb
6 Box Jump 24″
5 Ring Dips
WOD;
2 Rounds For Time of:
60 Hang Power Clean 115/75lb
40 Push Press 115/75lb
20 Pistol Squats
*Athletes may break up reps between exercises however they see fit each round
Cash Out;
100 Turkish Situps (50L/50R) 16/12kg KB
WOD;
50, 40, 30, 20, 10 For Time of:
Wall Ball 20/14lb @ 10′
Box Jump 20″
Double Unders
Kaleena 21:42 RX
