WOD Blog
 | Sat, Oct 31 2015 |  |
 | Happy Birthday: Camden Zirki |
| HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY! | WARM UP 10/31/15 |
HAPPY HALLOWEEN ZOMBIE WOD! 7PM ONLY!
(Rounds, Rx+, Rx2, Rx3)
'DEATH BY ZOMBIES'
Every 3 mins on 3 mins
Burpees-10 reps
Air Squats-10 reps
Sit Ups-10 reps
Run for dear life-150 m
RULES & SCORING:
Zombies will always run to eat your brains at 2 min mark they can only catch you running the same direction.
Rounds 2,3 & 4 reps increase by 1 on each movement.
Rounds 5-6-7 etc. reps increase by 2 on each movement.
Once a zombie catches you and eats your brains, your score is done and you have the option to become a zombie or eat junk food instead.
GOAL: Have fun!! AND/OR be the last human left alive!! Lets burn off some Halloween calories!
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WARM UP 10/31/15
(Time)
FOAM ROLL-3-5 mins full body using foam rollers, lacrosse balls, friends
GROUP WARM UP
Groiner/Samson Stretch-30 sec R/L
Band Pull Aparts-30 reps
Inchworms-50 ft
Monster Walks-100 feet
High Knees-100 ft
Butt kickers-100 ft
Jog-400 m
15-Sit Ups
15-Air Squats
15- Push Ups
COOL DOWN
Hamstring Stretch 2 mins
Pigeon Stretch-2 mins
Partner Chest Stretch-2 mins
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