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WOD 103118: Happy Halloween!


MORE PHOTOS CAN BE FOUND HERE ON OUR FACEBOOK! CrossFit: Movement Prep: 1 Rd 5 KB Swings 5/5 Step Ups 5 Push Press 3/3 Zombie Lunges w/ Plate 3/3 Dball Over the shoulder 5 Scap Pullups + 2 Pullups Conditioning: “Hallowod” For Time 10 Burpees 31 KB Swings (32/24) 10 Burpees 31 Box Jumps (24/20)

MORE PHOTOS CAN BE FOUND HERE ON OUR FACEBOOK!

CrossFit:
Movement Prep:
1 Rd
5 KB Swings
5/5 Step Ups
5 Push Press
3/3 Zombie Lunges w/ Plate
3/3 Dball Over the shoulder
5 Scap Pullups + 2 Pullups

Conditioning:
“Hallowod”
For Time
10 Burpees
31 KB Swings (32/24)
10 Burpees
31 Box Jumps (24/20)
10 Burpees
31 Zombie Lunges w/plate (45/25)
10 Burpees
31 Push Presss (95/65)
10 Burpees
31 Alt D-ball Over the Shoulder(80/60)
10 Burpees
31 Pullups
1031 Meter Row

RX+:
Same

Hybrid:
WOD 1:
Same

BootCamp:
Movement Prep:
1 Rd
5 KB Swings
5/5 Step Ups
5 Push Press
3/3 Zombie Lunges
3/3 Dball Shoulder overhead
5 Scap Pullups + 2 Pullups

WOD 2:
“Hallowod”
For Time
10 Burpees
31 KB Swings (32/24)
10 Burpees
31 Box Jumps (24/20)
10 Burpees
31 Zombie Lunges w/plates (45/25)
10 Burpees
31 Push Presss (45/35)
10 Burpees
31 D-Ball Over Shoulder (80/60)
10 Burpees
31 Pullups
1031 Meter Row

Barbell Class:
Pause Jerk + Jerk – 1+1 (% of RM)
(5-7) 1+1 @ AHAP

Push Press + Power Jerk – 3+1 (% of RM)
(5-7) 3+1 @ AHAP

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