Halloween Holler

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:

A) Clean Complex

Build to moderate of… 2 clean pulls+1 Power Clean+1 Full Clean

B) Clean


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