EQUIPMENT: Box (20"/24"), Pull-Up Bar, Kettlebell (1.25/1.0 pood), Barbell (33/45; Rx+ 53 lb.), Wall Ball (20/14 lb.), Jump Rope
WARM-UP:
*Active Stretch
*10 lengths x 10m Shuttle Run w/ 3x Air Squat + 1x Pop-Up Push-Up on ea. end line
MAIN SET - “Filthy Fifty” WOD adapted for Halloween:
2 Rounds -
31 x Box Jump (24″/20″)
31 x Jumping Pull-Up
31 x KB Swing (1/1.25)
31 x Steps of Walking Lunge (challenge: KB Goblet Walking Lunge)
31 x Knees 2 Elbows (a.k.a. Hanging Tuck-Up)
31 x Push Press (45#/33#)(Rx+: 53#)
31 x Good Morning (45#/33#)(Rx+: 53#)
31 x Wall Ball (20#/14#)
31 x Burpee
**31 x Double Under b/w ea. completed exercise above (mod: 31 x jump rope singles)
31 x Jumping Pull-Up
31 x KB Swing (1/1.25)
31 x Steps of Walking Lunge (challenge: KB Goblet Walking Lunge)
31 x Knees 2 Elbows (a.k.a. Hanging Tuck-Up)
31 x Push Press (45#/33#)(Rx+: 53#)
31 x Good Morning (45#/33#)(Rx+: 53#)
31 x Wall Ball (20#/14#)
31 x Burpee
**31 x Double Under b/w ea. completed exercise above (mod: 31 x jump rope singles)
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