Tuesday

Warm up:
DROMS

“Musical Pumkin” (Medball is Pumkin)
**When athlete is out, they will complete 3 rounds of Cindy.  Winner does not have to do any Cindy.

Strength:
No Strength today – Tough Week so we are focusing on Mobility

Mobility:
30-60 Sec Pigeon Pose each side
30-60 Sec Bend over and touch toes
30-60 Sec Cat/Cow alternating
30-60 Sec Calf Stretch
30-60 Sec Shoulder Traction with bands on rig

Metcon:
“The Wodding Dead”
Zombies vs Living

400 m Pumpkin Run [KB (53/35) Run]
10 Push Ups
31 Overhead Walking Lunges w/ KB (53/35)
10 KB Swings (53/35)
31 Goblet Squats (53/35)
10 Toes to Bar
31 Push Ups
10 Overhead Walking Lunges w/ KB
31 KB Swings
10 Goblet Squats
31 Toes to Bar

**Pick a partner. Coach will decide who is living and who is a zombie. The Living starts first then @ 1 Min Zombies begin.  If zombies catch the living the living have 30 extra burpees to complete immediately following and burpee time will be included in their score  If Living survives the Zombies have to complete 30 extra burpees immediately following and burpee time will be included in their score.

Leave a Reply

Your email address will not be published.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