Happy Halloween, Community Fitness Club! Let’s celebrate with a chipper style Halloween WOD. In a chipper, you complete all the reps of the first movement before continuing on to the next movement. In this way, you slowly “chip” away at the repetitions. Modify, modify, modify! There are a lot of movements in today’s WOD, so there are many opportunities to personalize the workout to your fitness level. You know your body best! Pick the scaling options and weights that are right for you!
If you are an experienced athlete and feel capable, please perform the following WOD:
Hallowod
Experienced:
For time:
10 abmat sit-ups
31 pull-ups
10 abmat sit-ups
31 box jumps (24in., 20in.)
10 abmat sit-ups
31 American kettlebell swings (53lb, 35lb)
10 abmat sit-ups
31 dumbbell push presses (50lb, 35lb)
1031 meter row
Beginners can modify the movements in today’s workout to make it more doable. Also, feel free to omit or shorten the row at the end if the rest of the WOD is already overwhelming or if you are pressed for time. Here is a possible beginner’s version of Hallowod:
Scaled 1:
For time:
10 anchored or assisted sit-ups
31 ring rows
10 anchored or assisted sit-ups
31 box jumps to a comfortable height
10 anchored or assisted sit-ups
31 Russian kettlebell swings (20lb, 15lb)
10 anchored or assisted sit-ups
31 dumbbell push press (8lb, 5lb)
1031 meter row
And here is another version. Mix and match to find what is right for you!
Scaled 2:
For time:
10 abmat sit-ups
31 jumping or banded pull-ups
10 abmat sit-ups
31 box jumps to a comfortable height
10 abmat sit-ups
31 American kettlebell swings (35lb, 22lb)
10 abmat sit-ups
31 dumbbell push press (30lb, 20lb)
1031 meter row
Your score is the total amount of time it takes you to complete today’s workout. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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