“PUMPKINHEAD” WOD 10/19/21
WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 Front Squat
5 Inch Worms + Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 7
7 C2B Pull Ups
LIFT:
Back Squat
1 x 20
*Find a 20 Rep Max. Add 5-10lbs to what you hit week 7.
WOD:
“PUMPKINHEAD”
For Time:
40/32 Cal. Row
20 Burpee Box Jump Overs (24/20)
40 Wall Balls (30/20) (20/14)
20 Burpee Box Jump Overs
40 Thrusters (45/35)
FIT
SKILL:
3 Sets
10-12 Banded Strict Pull Ups
*Pick a band you can do all reps unbroken with.
LIFT:
Paused Back Squat
5 x 5
*Pause for 3 Sec. at the bottom
**Add 5-10lbs. to what you hit week 7.
WOD:
4 Rounds
15/12 Cal. Row
10 Box Jump Overs (24/20)
15 Wall Ball (20/14)
AT HOME
SKILL:
3 Sets
25 Weighted Sit Ups
LIFT:
DB/KB Squat x 2
3 x 20
*Build
***Use what you got.
WOD:
4 Rounds
200 M. Run
10 Squat Jumps
20 Jumping Lunges
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