Because Halloween is coming soon…
Do you have your costume ready for the Halloween dress up workout this Saturday, October 29th?
That’s right… the Zone is having it’s 3rd annual dress up Halloween WOD. The dress up workout will be at the 10am class only. There will be a 9:00am class running as a regular class that will be posted on the website.
Does anyone remember last years workout?
Could this have been your favourite part?
[yframe url=’http://www.youtube.com/watch?v=Akc1G1b9IuM’]
Today’s Workout:
Buy In – 3 rounds of 50 backward or forward skips, 10 DB push press, 10 hollow rocks, 10 walking lunges
WOD – Bloody Mary
This is a two part Workout. Add your scores of both the workouts together and post on MFT.
WOD #1:
AMRAP in 10 Minutes
- 1 Handstand pushup (head to ground)
- 1 Pistol
- 1 Double crunch
Add one rep to each exercise every round. Your score is the highest rep of your completed round. One tip: do all your exercises in the same place to minimize the transition time.
Zone 3 – Scale HSPU to one ab mat
Zone 2 – Scale pistols to a box that you can control the decent to, scale HSPU as needed inverted
Zone 1 – Scale pistols to an air squat and HSPU to regular pushups or scale WOD as needed
* Rest 5 minutes between rounds *
WOD #2:
8 intervals of 20s work, 10s rest on the rowing erg
- fewest metres traveled in any interval is your score!
Cash Out – Group Stretch
