Halloween is less than a week away, Community Fitness Club! To get into the Halloween spirit, we will pretend that our wall balls are pumpkins, and then we will perform 150 pumpkin shots (wall balls) as quickly as possible. The catch? Every time we break, we must stop and row 200 meters. This workout will really challenge our mental strength along with our physical endurance. So stay strong, and keep those sets as large as possible!
If you are an experienced athlete, please perform the following WOD:
Don’t Drop the Pumpkin!
Experienced:
For time:
150 pumpkin shots aka wall balls (20lb, 14lb)
*Every time you break, row 200 meters.
For beginners, simply working through such a large number of wall balls will be hard enough. Pick a number of reps that will be challenging but that you feel you can do, and then please drop the pumpkin as much as you want! Smaller sets will make the WOD feel much more doable. It is also okay to modify your wall balls. You don’t have to squat very low or throw the ball very high. Just do your best! A beginner’s version of today’s WOD could look like this:
Scaled 1:
For time:
100 pumpkin shots aka wall balls (10lb, 10lb)
*No penalty for breaking
It is also completely okay to do something in between the experienced version and the beginner version. Another variation of today’s WOD might look like this:
Scaled 2:
For time:
125 pumpkin shots aka wall balls (14lb, 10lb)
*Every time you break, row 100 meters.
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total amount of time it takes you to complete today’s workout. If you’d 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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