2020 Hallowen Throwdown

Team #Wod 1wod 2wod 3Wod 4
Teams 1-5 9:15am 9:35am 10:10am 11:10am
Teams 6-11 9:15am 9:45am 10:30am 11:25am
Teams 12-17 9:15am 9:55am 10:50am 11:40am
Rosters
Team 1 Mike B. Ryan T. Tyson W.
Team 2 Whitney S. Drake P. Danielle N.
Team 3 Hobie D. Colton P. Clay & David
Team 4 Morgan W. Jason L. Travis F.
Team 5 Brooke H. Nikki T. Shea C.
Team 6 Aimee B. Missy S. Blythe S.
Team 7 Macye F. Misty S. Deena S.
Team 8 Carly T. Zach S. Camryn U.
Team 9 Michael F. Matt F. Jessica F.
Team 10 Lori S. Megyn T. Melanie T.
Team 11 Becca L. Ashley H. Mollie F.
Team 12 Daniele B. Mike M. Ben T.
Team 13 Daniel R. Bethany R. Amber D.
Team 14 Jasmine R. Stacey S. Justin S.
Team 15 Jessica L. Noel G. Joe G.
Team 16 Spencer C. Kale J. Sarah C.
Team 17 Stephanie L. Shannon V. Cynthia L.

WORKOUTS

Workout #1 - "Headless Horseman"

Against a 12-Minute Clock:
Run 1 Mile
Max Reps Synchronized Burpees

Starting the day with a mass start! Each team will run together and upon returning to the gym, they will complete as many stationary burpees as possible. Each rep is synchronized and all 3 athletes must have chest and thighs on the floor at the same time for a rep to count.

Workout #2 - "Grim Reaper"

In 7 Minutes:
3-RM Hang Clean

Team takes as many attempts as they would like, and can move up and down weight. Each attempt must be have clips on the barbell. Athletes can complete a hang power clean or hang squat clean. Hips to shoulders.

Workout #3 - "The Pumpkin Dash"

AMRAP 15:
400 Meter Team Run with 20-lb Medicine Ball
With Remaining Time, As Many Rounds and Reps as Possible of:
15-12-9 Calorie Bike
15-12-9 Repititions of Medball Squats
15-12-9 Barbell Repetitions

At the call of 3-2-1 Go, the 15:00 clock starts. The athletes take off on a 400 meter run together, with a single 20# medball. They can pass the ball around the team as they see fit.
Upon returning to our cheering friends inside…

Station #1 – Bike
Athlete #1 steps up first and completes 15 Calories on the Bike
Athlete #2 then completes 12 Calories on the Bike
Athlete #3 then completes 9 Calories on the Bike

Station #2 – Medball Squats
Athlete #1 completes 15 Medball Squat Cleans (20#)
Athlete #2 completes 12 Jumping Medball Squats (20#)
Athlete #3 completes 9 Medball Front Squats (20#)

Station #3 – Barbell Repetitions
Athlete #1 completes 15 Hang Power Snatches (65#)
Athlete #2 completes 12 Hang Power Cleans (65#)
Athlete #3 completes 9 Deadlifts (65#)

Teams continue to repeat that order until the 15:00 time cap is reached, with full rounds of the three movements plus any partial repetitions completed being your score!

Workout #4 - "Spooky Sprint"

As a Team, For Time:
90 Calorie Row
75 Pull-ups
60 Burpees

Workout begins, teams will decide the order of rotation (Athlete #1, #2, and #3). Inside this whole workout, one athlete is working while the other two are resting.

Depending on whether which athlete number you are in the workout, your style on the pull-ups and burpees changes slightly in difficulty – so let’s plan ahead with our teammates here!

On all of the movements, when athletes are up for their turn, they are to complete a minimum of 5 repetitions at the station, or up to 15 reps at that station, before tagging out to their next teammate.

Station #1 – 90 Calorie Row
Nothing too “science-y” here, but do know that each team will have a single rower!

Station #2 – 75 Pull-Ups
Athlete #1 will complete jumping pull-ups (we’ll stack plates before the workout starts).
Athlete #2 will complete chin-over bar pull-ups.
Athlete #3 will complete chest-to-bar pull-ups.

Station #3 – 60 Burpees
Athlete #1 will complete burpees (jump and clap overhead to finish the repetition).
Athlete #2 will complete burpee box jumps to a 20” box (step-ups allowed).
Athlete #3 will complete burpee box jumps to a 24” box (step-ups allowed).

This workout is for time!