Tuesday, October 31 WOD

DON’T FORGET TO WEAR YOUR COSTUMES!

Room 2 ‬
Warmup: ‬10s Squat Hold x 3 (knees out, torso upright)
Then,
2 Rounds:
25’ Broad Jump
25’ High Hips Bear Crawl
10 Fire Hydrants each
5 PVC Pass Thru’s
5 PVC Snatch Balance w Pause in bottom
Buy-In: ‬
‪A. 6 Sets: ‬
‪3 Hang Muscle Snatch ‬
– ‪use hook Grip! ‬
– ‪Build to tough triples without dropping under the Bar. We are working on hip explosion from the Pull. ‬
‪B. 3 Sets: ‬
‪8/ea Trap 3 raises‬
‪10 BB Hip Thruster ‬
WOD: 5 Rounds For Time:‬
‪15 Cal Row‬
‪10 DB Shoulder to OH (35/20#)‬
‪5 Chest To Bar pull ups (scale up to Bar MU if you can)‬
‪-Rest 1:00‬

Teens and Tweens
Room 1
Warmup: x 2 rounds
30 mt climbers
10 pvc pass throughs
10 pvc thrusters
5 walkouts with pushup
:20 handstand hold or pike hold
Buy-In: x 3 sets
10 seated dumbbell strict press (tweens)
3 barbell strict press building each set (teens)
5 jumping pullups with 3 sec chin over bar hold
Arch hold x 10 seconds
WOD: Teams of 2 x 4 rounds (20 total minutes)
:30 AMRAP db thrusters while partner holds sandbag or slam ball then switch
:30 REST
:30 AMRAP ball slams while partner holds sandbag or slam ball then switch
:30 REST
:30 AMRAP jump rope while partner holds sandbag or slam ball then switch
1 minute REST

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!