DATE – Friday October 31st
Happy Halloween and Happy Birthday to Coach Timmy!!
Warm-up: 10 reps each:
Leg swing (each leg / each direction)
Sampson lunge
Hollow Rock (x 20)
Superman lifts
Mountain climbers (10/side)
Single leg lift + straight leg drop across the body (low back stretch)
Double leg lift + back roll + straddle stretch
Banded good mornings (x 15-20)
Mobility: Hamstring stretch lying on back w/ band
WOD A) Build quickly to a heavy 5RM ‘touch and go’ deadlift (16 min)
Then at 18, and 20 min on the clock perform 2 more perfect sets at 90% of the 5 RM achieved.
– Go heavy but make form and mechanics your first priority.
– Perform as t’n’g reps but no bouncing off the floor. Control the bar all the way to down.
WOD B) Halloween / Coach Tim’s Birthday WOD:
In teams of 2, complete for time:
8 rounds of: (alternate complete rounds – 4 each)
10 x Hang Power cleans (Adv: 165/110, Int: 135/95, Beg: 95/65 or less)
31 x Air squats
then;
23 x Dumbbell man makers (one for every glorious year of young Timmy’s life!)
(One person working at a time, break the up as you like.)
1 Man maker = push up on dumbbells, row R, push-up, row L, squat clean thruster
