Wednesday Oct 31 2018

Happy Halloween everyone.  Feel free to dress up for the woads today!!

And... Halloween always means one thing.  Its time for our annual November Paleo Challenge.  'What is Paleo' seminar this Friday evening, Nov 2, at the Rec Centre gym.  Come learn how the challenge works this year.  Grab a score sheet from the box.  $10 buy in with cash prizes for the most successful paleo peeps.  Message or chat with Andrew for details.

Part A

Back Squats                                  
5 x 5 @ 60% (5,0,0,0)

Part B

Team WOD world war Z
Teams of 2. Half of the teams do the Zombie WOD, the other half does the Defender WOD, and then they switch. At the conclusion, each team should have done both WODS. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests,in succession, until they get each task accomplished.

Zombies: 16min time cap

• “Walk Like the Dead”: 60 HSPU    GP - 1/2 ROM,  OP - 3/4 ROM,  CP - Full ROM

• “Grave Bursters”: 90 burpees

• “Brain Toss”: 90 Wall Ball (20/14 lbs for everyone)

• “Blood on the Bar”: 60 Pull ups   GP - banded,  OP - unassisted,  CP - unbroken sets of 10+

Defenders: 16min time cap

• “Haul Off the Dead”: 300 M Farmer Carry - weight per hand (12 x 25ft lengths)
                    GP - 75/50   OP and CP- 100/70

• “Suppressing Fire”: 200 Double Unders   GP - Penguin Jumps,  OP and CP - 200 reps

• “Jump High or Die”: 100 Box Jumps   GP - 18/14   OP - 24/20   CP - 30/24

• “Skull Crushers”:  60 Deadlifts   GP - 155/115   OP - 185/135    CP - 215/155