3 ROUNDS (2-3 person teams)

Station #1 – Iditarods

• Team mates rotate dragging each other 100′ on a sled
• Person not riding or pulling runs alongside
• Each pulls 2x during rotation

Station #2 – Anaconda wrestling

• Team has to maneuver 4″ hose snake up and over the dock and then back

Station #3 – Sandbag Squat Cleans

• Team mates rotate squat cleaning 30# or 50# sandbag
• Each cleans 10x during rotation

Station #4 – Mace Bell Lunges

• Team mates rotate lunging with Mace Bell 35ft
• each lunges 35ft 4x

Station #5 – LDH Carry

• Team mates rotate carrying roll of LDH 35ft
• Each one carries 4x

Warm Up

3 Rounds
2 min run
2 min row
or
2 min Commandos (R reverse lunge, L reverse lunge, Burpee)
10 Zombie leg swings (5 each side)
10 Stork walks (5 each side)
10 Scorpions

then:
2 Inch Worms
20 sec Spiderman hold on each side
20 sec Shoulder stretch

Question of The Day
Would you rather have to walk through cobwebs, or on top of eyeballs to escape?

WOD
Home Girls #2

Friday Chipper

1000 meter row
50 Thrusters
30 Pull Ups

Sub for rowing:
1/2 mile run
or
AMRAP 4 min 20 DU’s and 10 Burpees

Sub for Pull ups:
Bent over row with same object used for Thusters, or Push Ups

Warm Up

Run 400 meters or Row 500 meters or 3 min Jump rope

“Roxanne” by The Police

Hold front plank, every time Sting sings “Roooxxaaannee”  Do 1 mountain climber on each side. Try to stay in plank for the entire song, but if you need to rest go up into Down Dog and stretch out.

Then:
2 x
30 sec Down Dog
10 Scorpions
10 Table Tops

Question of The Day
If you could design your own haunted house, what would the theme be?

WOD
#1 of  HOME GIRLS

Stay at home version of The Girls WOD “Nicole”

AMRAP 20 min

400 meter run
Max Pull Ups

or

400 meter row, 40 DU’s, 40 Air Squats
Max Push ups

Pick the movement that works for you!!
message if you have any questions

Warm Up
EMOM 8 min
3 jumping Jacks
3 air squats
3 push ups
Down Dog to Spiderman’s until the end of the minute

Then
10 Scorpions
10 Scapular Push Ups
3 min self stretch…stretch whatever feels tight

Question of The Day
Would you rather fight 20 cat size Werewolves or 1 10 foot tall Zombie?

CORE
Max Unweighted Plank Hold

GO FOR IT… you should be shaking and dripping in sweat before you touch a knee down!!

You can hold on elbows or hands, be sure to keep active shoulders and an engaged CORE!

WOD
AMRAP 15 minutes 

Broomstick WOD (or PVC, mop handle, stick, painting pole, etc…)

5 Thrusters
5 Push up to sideways plank step over Pole  (put pole on the ground, do a push up into plank then sideways plank walk over pole)
5 Overhead Squats
5 Pole V-ups (Do a V-up holding a pole, touch pole to toes)

Warm Up
Deck of Cards Warm Up 5 min

5 min run or 5 min row
or
5 min Deck of Cards

Hearts = Mountain Climbers
Diamonds = Jumping Jacks
Spades = Hollow Rocks
Clubs = Zero count Burpees

Then:

2 Rounds
6 Down Dog Scapular push ups
6 Knee Pull to Sampson Lunge
Reach Through Shoulder Stretch

Question of The Day
Would you rather meet a Werewolf on a full moon? Or a Vampire at night?

WOD
1 min max Burpees
-30 sec rest-
2 min  max  overhead sit ups
-30 sec rest-
3 min max Lunges (with weight if desired)
-30 sec rest-
3 min max Burpees
-30 sec rest-
2 min max overhead sit ups
-30 sec rest-
1 min max Lunges (with weight if desired)