• Mazen Nassar

Halloween 🎃 WOD  👻 10/31/18


Happy Halloween! Remember to come dressed up for our annual Costume contest. Prize is an hour massage!!! Zombies Vs. Humans  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 upsi 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. 


61 views0 comments

Recent Posts

See All

WOD-1/19/21 and 5 pm Zoom link.

Warm-up 1 round: • 20 ATW (10 in each direction ) • 10 close grip over head Squats 2 rounds: • 30 sec Couch Stretch • 30 sec Pike • 30 sec Straddle • 30 sec Pec Stretch Strength 10 min E2MOM: • 1 St

WOD-1/15/21 and 5pm Zoom link.

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P