Halloween WOD 2015
H – Hang Cleans 95/65
A – Ab Twists 20/14
L – Lunge Steps with bar in front rack 95/65
L – L-Sit Holds (accumulate 100 seconds as a team)
O – Overhead Squats 95/65
W – Wall Balls 20/14
E – Extensions (Back)
E – Elbows to Knees
N – Narrow Grip Push Ups
In teams of 2, complete 100 reps at each station. One athlete working at a time.
Oly Program:
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A) Clean Complex Build to moderate of… 2 clean pulls+1 Power Clean+1 Full Clean B) Clean 1x3@70-75-80-85% C) Back Squat Build to 3RM (no failing), then complete 1x3@95&90% of that 3RM D) Push Press 3x3@75%, 2x2@ 82.5% E) 3 Rounds (not for time) Pendlay Rows x 5 GHD Sit ups x 12 |