I wasn’t going to go in today, but Matt posted the workout on Facebook and it wasn’t a super intense WOD, so I went in at noon. Really helped to loosen me up a bit after yesterday’s competition. Helps to recover from the hangover of last night’s Halloween party as well.


  • 100 Butt Kicks
  • 100 High Knees
  • 100 Jumping Jacks
  • 100 Arm Circles (50 forward, 50 backward)
  • 30s Bottom Squat Hold
  • 30s Side Plank (each side)
  • 30s Zombie Kicks
  • 30s Lateral Hops (15s each side)

Strength WOD

3 Rounds

  • 1-2-3-4-5
    • Strict Pull-ups
    • Broad Jumps for max distance
  • 100m Farmer’s Carry

We didn’t time this because the goal was for good quality reps. I concentrated on the hollow body position and active shoulders on all of my pull-ups. Did them all strict too, which is 45 in total. The broad jumps were slow and one at a time, but a sneaky form of cardio because it’s such an explosive movement. I wont over 8 feet on every one of the jumps. For the farmer’s carry I used a 39# and 40# KB is round 1, then a 62# and 71# KB in the 2nd and 3rd rounds, switching hands at 50m each time.


  • 6 x 150m Sprint

You may rest between each sprint, but only in the plank position. As soon as you can no longer hold a plank, start running…

I liked the plank as rest here. Really tried to max out my plank each round and give my lungs as much rest as possible so that I could run hard on each sprint. It was tough getting the legs going at the start of each sprint due to all of the broad jumps taking a toll on the hips.


Mobility WOD

I did some couch stretches on the wall and then tried a shoulder capsule movement to help with my overhead position. You lay on the ground with a band attached to something out from the top of your heard. The band then goes under your arm pit and you hold a KB straight up while fighting for a good position. It doesn’t look or sound that tough, but it really works your shoulder.