Halloween Wod:
“The Walking Deadlift”
4 Rounds for Time (25 min cap)
10 Deadlifts 225/155
31 Wall Balls 20/14
200m KB Farmer Carry 53/35
Note: No partner work today, this halloween themed workout will really challenge the grip and your legs. By the end, we expect you to be walking like a zombie!
Core: 3 supersets of
60s Plank (transition from forearms to push up every 5 seconds)
30s hollow rocks
Note: optional core to be done after
Handstand skill work: 10 minutes of HSPU or HS walk practice Then: EMOM 5: 30s on of HSPU (any style), Z-Press, OR Handstand walk, 30s rest
HS work – lots of options here, so choose which one you are trying to get better for 10 minutes, then we’ll have a 5 minute emom to iron that skill out for reps.
Ascending AMRAP 11 3 HSPU 3 Power Cleans 115/85 | 95/65 | 75/55 3 Kettlebell Swings 53/35 | 35/26 | 26/18 6/6/6, 9/9/9, 12/12/12, ect
Workout – ascending triplet in which we will want to hold on as long as possible unbroken, but be careful with the grip between the cleans and swings.
