Halloween WOD- Wear your costume!

Friday, October 31 – Happy Halloween!

All evening classes will be closed today due to the PCFWC preparation.

  Rest up and we will see you tomorrow at Muscle Beach!

Prehab:

10 Wall Extensions, Slow
Theraband Routine
Lat Activations, 3 different grips, 5 each
10 Shoulder Bridges

Warmup:

All with Light/ Medium KB:
10 KBS
5 Goblet Squats
1 arm KBS, 10 Each
Reverse Lunge, 5 Each
Push Press, 10 Each
Seated Twists, 10 Each

Cooldown:

Ankle and Calf Stretches
10 Reverse Snow Angels
Plank 1 min
Side Plank, 30 sec each

Fitness and Advanced

Strength

20 minutes or 3-4 sets of:

Skin the Cats x 2-4 reps
Pike and Straddle Leg Lifts x 10 reps each
Turkish Getup x 2 reps each arm, heaviest possible

Notes:  Use a spotter as needed for the skin the cats and stay in your comfort zone.  For the leg lifts, prioritize locking the knees and pointing the toes.

  Use a Kb/Db for the Turkish getups.

Partner Conditioning

5 rounds each:

10 Thrusters
200 Meter Row

Notes:  Prescribed weight is 95/65. Newer athletes may use Dbs.  Try to partner with someone of similar abilities.  Each round should be an all out sprint!