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Halloween throwdown WODs 1&2

First two WODs announced for the Halloween Throwdown!

WOD 1 “How bad do you want it?”

5 Min AMRAP

5 Deadlifts

5 Hang Power Cleans

5 Shoulder to Overhead

5 Back squats

If the bar leaves your hands you must perform 10 bar hop burpees.  Weights will be announced on the day

 

WOD 2 ” Power, Strength, Endurance”

Athletes will have 20 min to find the following;

Max height seated box jump

Max single set wall ball

4 rep max front squat

These can be performed in any order and as many attempts as you want within the 20 min.  Each event will be a separate scoring opportunity

 

If you haven’t signed up yet get your name on the list!

 

 

 

Workout of the Day

WARM-UP

Run: 400m OR row: 500m
Then
30/20/30

STRENGTH/ACCESSORY

OHS 5×12 E3M (HAP)

WOD

Row: 1000M

Then

3 rounds:
PCL: 21
C2B: 15
Dip: 9

Rx: 120/185
Zone 3: 95/135, band assisted C2B, PB or feet on box ring dips
Zone 2: 65/95, RR, box dips
Zone 1: Scale as needed

MOBILITY

Couch stretch – 2min/side

Smash/roll hip flexors

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