Halloween Wod

GWM WOD – tuesday 31.10.23 – “TRICK OR TREAT 2.0”

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

compare to 03.11.21

GWM WOD – WEDNESDAY 03.11.21 – “TRICK OR TREAT 2.0”

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
20 Alt Warrior Strecth
Into 2 Rounds of:
300 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

CONDITIONING

“TRICK OR TREAT 2.0”*
AMRAP 31 Minutes
31 Pull Ups
31 Double Unders
31 Pumkin Burpees Wall Balls #9/6
31 Floor Presses #43/29
31 Walking Lunges
31 Ground To Overhead #43/29
31 Air Squats
31 Knee to Elbow
31 Kb Swing #24/16
31 Calorie Row

*Compare to 31.10.18

CELEBRATION WOD – THURSDAY 31.10.19 – TRICK OR TREAT 2.0

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
10 Slow Wall Squats
15 Hand Release Pushups
20 Mat Sit-Ups

CONDITIONING

GWM WOD – WEDNESDAY 31.10.18 – TRICK OR TREAT 2.0 –

CONDITIONING

MG WOD – TUESDAY 31.10.17 – TRICK OR TREAT?

WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups #50/40
10 Wall Ball Clean
15 Shoulders Dislocate
20 Hollow Body Rock
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Kipping

CONDITIONING
“TRICK OR TREAT?”
For Time
Buy in 800 mt Run; Then:
27-21-18-15-12-9-6-3
Pull-ups
Burpees
Push-ups
Sit-ups
Squats
Cash Out 1000 mt Row

G WOD “Dolcetto o Scherzetto?”311016

Warm-up:
Run 400m
20 Walking lunges
20 Back extensions
20 V-ups
Run 400m

Skill & Mobility
Pull Ups – Push Ups – Air Squats

Midline Stability
2 rounds 30″on – 15″ Off Of:
Plank Hold
Side Bridge R
Superman Hold
Side Bridge L

“Dolcetto o Scherzetto?” HAPPY HALLOWEEN!

“Mary Has Changed The Dress”
AMRAP 20 minutes
5 Weighted Pull-Ups # Wall Ball 9/6
10 Push-Ups (with feet on Wall Ball )
15 Air Squats #15/10
If you’ve got a 10kg vest or body armor, wear it.