0:00-8:00 General Warm-up

8:00-18:00 Explanation of WOD Prep and WOD

18:00-20:00 Transition to WOD Prep

20:00-26:00 WOD Prep

26:00-28:00 Transition to WOD

28:00-60:00 WOD

60:00-65:00 Cool-down

General Warm-up

1 Round

5 Scorpions each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Groin Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

10yd Walking Heel Scoops

10yd Samson Stretch

—then—

2 Rounds

5 Burpees

10 Air Squats

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for the workout

WOD Prep

Alt. EMOM 6

M1: 5 Muscle Cleans + 5 Front Squats + 5 Push Press @light weight

M2: 10 Double Unders + 10 AbMat Sit-ups

MANAGEMENT/FOCUS:

• Great time to coach members on all movements, as well as have them practice the synchronization

WOD

“Brides of Frankenstein”

Partner For Time

“Kelly”

5 Rounds

30 Box Jumps @24/20”

30 Wall Balls @20/14

“Isabel”

30 Snatch @135/95

“Annie”

50-40-30-20-10 of

Double Unders

AbMat Sit-ups

“Grace”

30 Clean & Jerks @135/95

“Jackie”

1,000m Row

50 Thrusters @45/35

30 Pull-ups

*complete the “brides” in any order you want

SCORE: Time

GOAL: Wear a costume and have fun 👻🎃

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• OF NOTE: there are obviously some repeated movements from the week, but this is fun Halloween WOD and it would be impossible to avoid everything in this workout during the week…embrace it and have fun!

• FLOW: you may complete the Brides in any order, once you begin on one of the you must complete it…for example if begin with Kelly you must complete all 5 rounds, you cannot complete a couple then move to something else and come back

LOGISTICS:

• A lot of moving parts here so I would be very specific about how you are setting everything up…I would set it up before class begins

• I would put the boxes in a straight line near the wall since you are doing Wall Balls with them Box Jumps

• I would line up the Rowers on one of the sides of the gym

• You will want as much open area as you can for the barbells, I would also line them up in rows

• I would have a designated area for the AbMats and Jump Rope to try and avoid people getting whipped by someone else’s rope

EQUIPMENT CONSIDERATIONS:

• Since you can go in any order this should allow a lot of teams to share rowers, I would try to organize it a bit so they can share if needed

NO BARBELL OPTION:

• 60 Alt. DB Snatch in place of the 30 Snatch

• 60 Single DB Hang Clean & Jerks in place of the 30 Clean & Jerks

• Double DB Thrusters in place of the Barbell Thrusters, Rx would be 25/15, same reps

BEGINNER: I would take out the workout Kelly and use the No Barbell Options, Line Hops, Ring Rows

SCALED: 20/16”, 14/10, 115/80, Single Unders, Banded Pull-ups

Rx+: Synchro Snatch, Clean & Jerks, Thrusters and Pull-ups