Halloween WOD 2017--- "Dead Rising-The Big Escape"
BattleWolf Notes:
Halloween WOD 2017 will be a partner WOD called "Dead Rising---The Big Escape", so come prepared to fight off some zombies! Costumes are highly encouraged...in other words, you will have a burpee penalty if you come out of costume. ;) Bring your friends and family in for a fun, free workout. We will have a prize for the best costume, and remember the more creative the better your chance of winning!!!
Warm Up:
3 Rounds:
10 Cals on Bike/Rower/Ski Erg
10 Medball Cleans
10 Wallballs
:30 straight arm hold (Advanced: Rings / Beginner: Boxes)
Oly Day: (Cleans)
**Every 1:30 for 12 minutes (8 sets) complete the following:
High Hang Clean + Hang Clean + Squat Clean
~Starting @ 50% of your 1 rep max clean and building by feel today
WOD: "Dead Rising--The Big Escape"
The Zombies are coming and we have to get to a new safe house ASAP. Grab a friend and follow these guidelines:
For Time:
"Grab the Necessities" -- 400m Farmer's Carry (One carries 53/35 kb and one OH carries a 45/25 plate)
"Load up the Truck" --- 50 Partner Wallballs Over the Rig (Partner Pass Style)
"Run for Your Life" --- 1600m Relay Run (200m at a time)
"Unload the Truck"--- 50 Partner Wallballs Over the Rig
"Get Into the Safe House" --- 400m Farmer's Carry
**Anyone out of costume is a "zombie"....you will do 30 burpees to begin the workout, then anyone you catch will be required to complete 30 burpees at the end of their workout.
Cashout:
Tabata Hollow Holds;
8 Rounds of:
20 second hold / 10 seconds rest
