Superhero WOD


31 PAX posted for an epic superhero themed beatdown.

Date: 2/24/18

Location: Scrooge

QIC: Milton

PAX: Foxy, Uhual, Threadcount, Flanders, Kat, Scrambled Eggs (FNG), Flipper, Spam, Moped, Monkey, Pinto, Clarice, Belding, Vila, Thunderbird, Cheese Whiz (FNG), Spirit Fingers, Shocka, Melons (FNG), Ginger, Sqautter, Nurse Jackie, Biscuit, Thriller, Jefferson, Dunkin, Kingpin, Swan, Airhead, Klingon, Milton

Conditions: 63 degrees

The Thang:



– Jog Lap around track
– Circle up
– Merkin
– Imperial Walker
– Through the tunnel
– Mountain climbers
– Little Arm Circles

Mosey to baseball field

Superhero Stations 4 min per station with :30 rotate time

– Sledgehammer tire hits x 10
– Lunges x 10 each leg
– Keep rotating

– Burpees x 10
– Big Boy Sit-ups x 20
– Keep rotating

Iron man
– KB Swings x 10
– Goblet Squats x 10
– Keep rotating

– Spider-Man crawl down and back between cones

The Flash
– Sprint down to fence and back

Captain America
– Merkins x 10
– American hammers x 20
– Keep Rotating

– Overhead Sandbag Press x 5
– Hulk Smash Sandbag x 1
– Keep Rotating

Mosey to sandbags

Sandbag Relay – Split off into 5 teams

– Sprint 15 yards with sandbag
– Drop sandbag
– Burpee x 1
– Pick up sandbag
– Sprint back
– Keep going until your team has done 20 total
– Plank when finished

Mosey back to da hoppas yard

Plank til 6
Low Plank
High Plank
Low Plank
High Plank
Shoulder taps x 10 IC
Flutter kicks x 20 IC
LBC x 10 IC
Hello Dolly’s x 10 IC
Flutter Kicks x IC




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