Wednesday 181031

I. General Warm-up

Build deadlift to working weight, take warm-up reps as needed on each movement and get team structure set up.

 

II. Workout of the Day

Team WOD: “World War Z”

Create teams of 4. 2 Partners do the Zombie WOD, the other 2 do the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  The first is from 0:00-12:00 on the clock, while the other is 12:00-24:00. If you get done before, the cap, you get to rest the remainder before switching. Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working and the other resting until they get each task accomplished, chipper style.

 

“Zombies”:

“Walk Like the Dead”: 30 Wall Walks or 30x 10yd Bear crawl

“Grave Bursters” : 60 burpees

“Brain Toss” : 60 Wall Ball @20/14; 16/10, 12/8

“Blood on the Bar” : 60 Toes-to-Bar; SLAHAP; KAHAP

 

“Defenders”:

Haul Off the Dead” : 200yd. Farmer Walk @70/53; 53/35; 35/26

“Suppressing Fire” : 200 Double-Unders; 400 Single-Unders

“Jump High or Die” : 100 Box Jumps 24/20″

“Skull Crushers” : 60 Deadlifts @185/135; 135/95; 95/65

 

PERCEIVED INTENSITY – 8/10

 

III. Accessory, Recovery, Community

Foam roll T-spine

Couch Stretch

 

IV. Supplemental Work

Wednesday:

Assault Bike:

2x 5:00 @ 10 Min Max Cal Average RPM -2

walk rest 4:00 between

Crossfit Enhance