(Everyone must run 500m together with their pumpkin. Carrier pumpkin anyway you want)
250m Walking Lunge with Pumpkin
--Partners resting position holding pumpkin overhead walking with team 250m
100 Nailing the Coffin=Hammer Strikes
--Partners resting position Pumpkin Squats
100 Crossing the graveyard
--Partners resting position holding a plank
100 Wall Balls
--Partners resting position Pumpkin Russian twists
100 Pumpkin sit ups*
--Partners resting position holding a hollow body
50m Team Prowler Pushes*
--Partners resting position is cheering your team on
* Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.
*Everyone carries a “pumpkin” — either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).
Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls.
*100 Reps assumes a 5 person team. If the team has more/less members, # of reps = 20 * # of teammates
*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping.
*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body
*Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.
In 12min, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)