Tuesday, 29 October 2013

*** This is Samurai CrossFit's HALLOWEEN WOD!  Come out in a costume that is both safe and fun to workout in and scare yourself sweaty... There will be prizes for both "Best Costume" and "Most Reps"! ***

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 5, 16/12kg

CONDITIONING
As many reps as possible in 15 agonizing, horrifying minutes:
6 "Handless Horseman-stand Push Ups" (Handstand Push Ups)
12 "Death Knell Bell Swings" (Kettlebell Swings), 24/16kg
200m Run from Zombies

BEGINNER GYMNASTICS
10 sets:  Max Effort "Undead" (Unbroken) Pull Ups, 1 minute "decay" (rest) between attempts.

INTERMEDIATE GYMNASTICS
10 sets:  Max Effort "Undead" (Unbroken) Chest-to-Bar Pull Ups, 1 minute "decay" (rest) between attempts.