WOD 1
In Pairs in 10 Mins Complete:
400m MB Carry Together (switch as you like)
12 MB Deadlifts each 1w/1r
6 MB Cleans each 1w/1r
200m MB Carry together
6 MB Deadlifts each 1w/1r
12 MB Cleans each 1w/1r
100m Sprint Together
In the remaining time: P1= 5 Pull up kips+ 5 Kipping pull ups
P2= Bar hang and twist/scap pull ups/ swing side to side
*SHAKE OFF then switch
WOD 2
HAPPY HALLOWEEN
In Pairs ZOMBIE VS HUMANS
Min 1:
Zombie AMRAP Pull Ups
Human REST
Min 2:
Zombie chases Human in 50m sprint, jog back together
Min 3-5: If caught perform 10 Burpees and then both REST
Min 5 switch Zombie/Human and repeat
Repeat with Jumping Lunges reps and Rowing Sking metres
*30 Mins
*Score= total reps – burpees if caught on run
Additional Work
30 Mins before Class:
ANGIE’ for time
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
*15 Min Cap
Barbell
3×3 Reps
3×2 Reps
3×1 Rep
*Increase weight across sets
2 Reps
*Same weight across EMOM
6×2 Reps
*3sec pause in receive position
20 Turkish Get ups