Monday

Happy Halloween!

Strength:
Push Jerk
3×5 @ 80%
2×3 @ 85%
3 @ 90%

Strict Press
3-3-3-3-3 (increasing weight)

Mobility:
10 Around the world with a plate each direction
10 PVC Pipe Pass Thrus
Wrist Flexion Mobility 2 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 2 x10 pulses with a :15-:30 sec hold

Metcon:
“The Zombie Apocolapse” Zombies vs the Living
Coach will divide class into two groups – Zombie or Living
Living start the wod on go.  Zombies will start the wod 3 minutes later.
For time:
800m Run
50 Double Unders
31 kb snatches 53/35
31 Jumping Pull Ups
31 Push Ups
31Air Squats
50 Double Unders
400m Backwards run

*If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
**If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Leave a Reply

Your email address will not be published. Required fields are marked *