WORKOUTS Released for HALLO-WOD About a 5k

 In Dayton Barbell Club, Weightlifting

We are excited to announce the workouts for our 2017 Hallo-WOD About a 5k!!! Come run and sweat with us for a very different Trick or Treat experience.

 

Kids run begins at 5:30pm

Kids will receive a Halloween treat bag to carry to each station and receive candy upon completion of workout at that station. 

Buy-In: 20 Burpees

Run 1 lap
Station 1: 20 Air Squats, 15 Sit-Ups, 10 Walking Lunges, 5 Push-Ups.

Run 1 lap
Station 2: Forward Zig-Zag Bear Crawl down and Backward Zig-Zag Bear Crawl back.

Run 1 lap
Station 3: 10 Medicine Ball over the shoulder, carry down, 10 Medicine Ball over the shoulder, carry back.

Run 1 lap to finish – each lap will consist of varying obstacles

ADULT 5k

Buy-In: 50 Burpees

Run
Station 1: KB Chipper: 50 DL, 40 Goblet Squat, 30 KB swings, 200m Farmers Carry (switch arms at 100m), 10 single arm clean and press (5/side)

Run
Station 2: Pumpkin Carry down and back x2

Run
Station 3: 3 Rounds of 20 OH MB Lunge, 20 MB Slams, 20 MB Sit-ups

Run to finish

**All weight/reps can be adjusted accordingly dependent on fitness level

***All runners are responsible for reporting their race finish time. 

REGISTER HERE

 

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