Monster Mash Monday

All For Time: (40 Minute Cap)
PHASE 1:
30 x Thrusters (95/65)
30 x Chest to bar pull-ups

PHASE 2:
18 x Squat Cleans (155/105)
18 x Burpee Box Jumps (24/20)

PHASE 3:
24 x Thrusters (95/65)
24 x Chest to bar pull-ups

PHASE 4:
12 x Squat Cleans (155/105)
12 x Burpee Box Jumps (24/20)

Rest No Less Than 3 minutes between workouts.
Attempt unbroken.

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Partner WOD

In teams of Two, complete 3 Rounds for Time:
20 x Deadlifts
30 x Ring Dips
40 x Kettlebell Thrusters
50 x Weighted Sit ups
60 x Double Unders (3:1 Singles)
500 Meter Run

Partner Deadlift is done together
Split up the remaining reps however you see fit, but stay together on the run.
Partners must use the same bar and weight
When one works, one rests

Skills

“Sally up” Squat Challenge
Back Squat (135/95)

WOD

AMRAP in 15 Minutes:
5-10-15-20-25-etc…
Body Rows
Sit ups
Box Jumps (24/20)

Strength Training

Straight Leg Deadlift
Good Mornings
Bent Over Row

Work 8-10 reps each exercise
Continue to rotate through exercises for 15 minutes
Choose your weight, but maintain SOLID form

WOD

EMOM for 15 Minutes:
Minute 1 – 10 x Toes to Bar
Minute 2 – 8 x Strict Shoulder Press (95/65)
Minute 3 – Plank Hold

Performance Practice

Double Unders (work up to 30 consecutive)
Pistols (conduct at least 20 each leg…work up to pistol w/o assistance)

Advanced Members – work up to 3 x 50 (each set w/o a miss)
Advanced Members – Work pistols with 26-35lb Kettlebell

WOD

5 Rounds for Time:
5 x Deadlifts (205/135)
5 x Rounds of Cindy
1 x Rope Climb

* 20 min time cap

Mobility and Performance Training

Mobility Work (TBP)

—Then —

Hammer Swings
Power and Split Jerk Training

WOD

5 Rounds for Time-
20 x Kettle Bell Swings (53/35)
10 x Burpees

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Monster Mash Monday

For Time:

4 Rounds of:
4 x Power Cleans (155/125) (135/95)
4 x Front Squats (155/125) (135/95)
4 x Shoulder to Overhead (155/125) (135/95)

—Mandatory 4 Minute Rest—

2 Rounds of:
25 x Calorie Row
25 x Wall ball shots (20/14)
25 x Deadlifts (185/135)
25 x Handstand Push-ups (Feet elevated Push ups)

 

* Thanks to Pat Sherwood of CrossFit Linchpin for developing the Master Mash WODs and helping us become bigger, faster, stronger!

Conditioning

Round Robin Training Stations
10 Meter Overhead Walking Lunges with Plate
30 x Body Rows
10 Meter Front Rack Walking Lunges
30 x Bulgarian Squats

WOD

AMRAP in 7 Minutes:
3-6-9-12….
Power Snatches (95/65)
Box Jumps (24”/20”)

Conditioning

Partner Row and Double Unders
Partner A Rows for 1 Minute, Partner B conducts Double Unders for 1 Minute, then switch
Partner A Rows for 45 Seconds, Partner B conducts Double Unders for 45 Seconds, then switch
Partner A Rows for 30 Seconds, Partner B conducts Double Unders for 30 Seconds, then switch

Plus…30 x V-ups after each round

WOD

Teams of two
One athlete does a full round, while the other rests.
2 x Deadlift (225/135) + 2 x Muscle ups (C2B Pull ups)
4 x Deadlift (205/125) + 4 x Muscle ups (C2B Pull ups)
6 x Deadlift (185/125) + 6 x Muscle ups (C2B Pull ups)
8 x Deadlift (155/115) + 8 x Muscle ups (C2B Pull ups)
10 x Deadlift (155/115) + 10 x Muscle ups (C2B Pull ups)
One barbell. Change weights after each round.

—Then—

1 x Minute Max Double Unders (each – one works, one rests)

—Then—

1 x Minute Max Push ups (each – one works, one rests)

Score = Combined number of Double Unders and Push ups ONLY!

Skills

Snatch Complex x 7
1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS – work up to a max set.

WOD

21-15-9 for Time:
Hand Release Push-ups
Toes to Bar
+ 250 Meter Run each round

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