Secret Scary Warm-Up
Secret Scary Workout
Wardrobe Hint: No Running and No Rope Climbs
Secret Scary Cool Down
3 Way Hip Stretch x 3/side
3 Rounds
10 Banded Russian KB Swing
50′ High Knees
50′ Butt Kickers
5 Hang Muscle Clean
Back to Back AMRAP’s
AMRAP 8 min
Run 1 mile
w/ remaining time do max rep deadlift (315/225)
Run 1 mile
w/ remaining time do max rep front squat (95/65)
Run 1 mile
w/ remaining time do max rep bar facing burpee
Couch Stretch
2 min/side
Roll/Smash Calves
:90 sec each
EMOM 9 minutes
1: Rope :45
2: 10 Mountain climbers and 6 Reverse Grip Press
3: 3 Inchworm w/ Push Up and 6 Strict Press in Split Stance
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
If you are alive you will start the workout with the first group.
If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!
Run 800 meters
20 double unders
40 air squats
60 sit ups
40 push ups
20 pull ups
Run 400 meters
If you are a Zombie you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Zombies then you must also do the 25 burpees.
The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.
2 Rounds
5 Single Arm KB Press/Side
5 Deadlift
5 Hang Muscle Clean
5 Front Squat
5 Single KB Front Rack Lunge/Side
3 Rounds
20 CTB Pull Up
15 Burpee
10 Clean and Jerk (185/135)
Goal: Sub 17 min
Notes: Compare to 2/27
Shoulder Protraction
3 x 10 of each position
3 Rounds
50′ Lunge + Lunge + Squat
10 Cal Row
25′ Crab Walk
Burgener Clean x 3
12-12-12
Strict T2B
3 x 12
3 Rounds
10 Laying Hammie
5 Roll Over V-Sit
10 Cal Row Sprint
5 Single Leg Deadlift/Leg
EMOM 14 min
Odd: 5 Deadlift (365/255)
Even: 20/17 Cal Row
Goal: Completion
Banded Hammie Stretch
:90 sec/side
Pigeon Stretch
:90 sec/side
3 Way Hip Stretch x 3/side
2 Rounds
10 Band Pull Apart
10 Band Press
10 Band Good Morning
10 Thrusters with mini Band
For Time
1000 meter Row
100 Thruster (75/55)
Goal: Sub 12 min
Couch Stretch
3 min/side
Easy AMRAP 8 min
5 Windmill/Arm
10 Kip Swing
20 Plyo Skier
10 Kang Squat
5 PVC Pass Thru
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
24/20
35/26
45/35
20/14
Roll/Smash Upper Back
2 min
2 Rounds:
5 Cossack squat (each side)
5 Burpee pull-ups
5 Wall Walks
10 Fire hydrant circles (each side)
10 Bug to superman
30 seconds Hollow body hold on bar
10 Ring out the towel (each side)
10 Ankle rotations (each side)
10 Diagonal band pull aparts
For max reps
3-man WOD
6 minutes max calorie row
6 minutes max reps DB/KB Front squat (50#/35#)
6 minutes max reps Pull-ups
6 minutes max reps Sit-Ups
6 minutes max reps Handstand push-ups
———-
Only one athlete working at a time, switch as necessary.
No rest between exercises, immediately rotate after each 6M interval.
Score = total reps completed by your team.
THE WALK AROUND
Smash Lats (90 sec/ Side)
Banded Shoulder Stretch (90 sec/side)