Monday Monster Mash
From 0:00 to 5:00
3 Rounds
7 Front Squats #135/85
7 Pull Ups
From 5:00 to 10:00
3 Rounds
10 Wall Balls
10 Power Cleans #95/65
Starting at 10:00 complete for time:
5 Rounds
25 Double Unders
10 Burpees
*Score is time it takes to complete the double unders and burpees
Partners
50-40-30-20-10
Deadlifts #135/95
Ring Dip
Pull Ups
Lunges
Air Squats
3 Rounds
:30 Overhead Squat Bottom Position (bar)
:30 Hollow Rock
:30 Spiderman Lunge (:15 each leg)
*10 sec to transition to next movement
Rowing Technique (legs/arms, arms/legs)
10 Min AMRAP
10 Box Jumps 24/20
10 Shoulder 2 Overhead #115/75
10 Toes 2 Bar
Max Effort 500m Row
4 Rounds
Air Squats
Push Ups
Lunges
Handstand Hold
10 Air Squats
20 Mountain Climbers
30 Double Unders
8 min EMOM
1 Rope Climb
5 Push Ups
Rest 2 Min
4 Rounds
10 Wall Balls
10 Power Snatch #75/55
10 Pull Ups
For time:
21-15-9
Thrusters #95/65
KB Swings #70/53
Bar Facing Burpees
15 min cap
2 Cycles (8 min)
1st and 5th Round: Power Cleans (empty bar)
2nd and 6th Round: Dead Bug Hold
3rd and 7th Round: Push Press
4th and 8th Round: Superman Hold
Max Height Box Jump
10-15 min to establish highest box jump from a standing position with no walk up.
For Time:
30 Clean and Jerks, 135# / 95#
February challenge!!
Partner WOD
400m Run
30 Snatches #135/85
400m Run
30 Clean and Jerks #135/85
400m Run
30 Thrusters #135/85
-then-
50 Burpees
*Each run and the burpees will be completed together. The barbell work is only one athlete at a time.
If you cannot handstand walk, kick up against the wall and walk from side to side.
50-40-30-20-10
Double-unders
Sit-ups
21-15-9:
OHS 95/65
TTB
Rx plus:
OHS 135/95