Tuesday 10.31.17 WOD


“Monster Mash”
Teams of 2
60 Power Cleans (135,95)
600 Meter Run
60 Front Squats (135,95)
600 Meter Run
200 Double Unders
120 Burpees
600 Meter Run
60 T2B
600 Meter Run
60 S20H (135, 95)
Rx: (115, 75)
L2: (95, 65) (1x Single Unders) (Knee Lifts)
L1: (75, 55) (1x Single Unders) (Knee Lifts)
*35:00 Time Cap
*split all reps including run

Intent: Fun Halloween workout today. Barbell movements should be able to be done in sets of 5 reps, similar to ‘Grace’. efforts should be around 80% Max HR. Keep in the mind that there is 120 burpees right in the middle of this workout so having a plan in place before athletes hit the double unders/burpees is important.

$ Out

Complete 5:00 of “cooldown work”
bike, run or rower at a below 75% Max HR
Complete 5:00 of Tissue Work/Static Stretching.
Pick 2-3 “problem areas” and spend some time on them.