MONSTER MASH FRIDAY “Helen + Fran” For Time (45 Min Cap) 400m Run (Around Building) 21 KBS (53/35) 12 Pullups 21 Thrusters (95/65) 21 Pullups 400m Run 21 KBS (53/35) 12 Pullups 15 Thrusters 15 Pullups 400m Run 21 KBS… Read more »
ANTE Bench Press 5 x 5 WOD 3 Rounds 1000/800m Row 50ft HS Walk or 10 HSPU Rest 2 Mins
ANTE Ever 2 Mins x 5 1 Pwr C&J @ 90-100% Complex Max WOD 6 Min AMRAP 50 T2B MAX DBall OTS (100/60)
ANTE Every 2 Mins x 5 4 FSQT @ 55% BSQT WOD 4 Rounds 15 Box Overs (24/20) 15 Deadlifts (225/155) 15 Dips
ANTE Every 2 Mins x 5 1 Snatch @ 95-115% of Complex Max WOD For Time (25 Min Cap) 50/40 Cal Bike THEN 4 Rounds 50m Farmer Carry (53/44) 400m Run (Stop Sign & Back) THEN 50/40 Cal Bike
WOD 5 Min AMRAP 25 Burpee Box Jumps 5 DB Thrusters Rest 1 Min 5 Min AMRAP 20 Burpee Box Jumps 10 DB Thrusters Rest 1 Min 5 Min AMRAP 15 Burpee Box Jumps 15 DB Thrusters 1 Min Rest… Read more »
MONSTER MASH FRIDAY “Isabel + Jackie + Diane” For Time 30 Snatch (135/95) 1000m Row 50 Open Bar Thrusters 30 Pullups 21 Deadlifts (225/155) 21 HSPU 15 Deadlifts 15 HSPU 9 Deadlifts 9 HSPU
ANTE Push Jerks 5×5 WOD 4 Rounds 600m Run (Stop Sign & Back to Isom) 50m Farmer Carry (70/53) Rest 3 Mins
ANTE Every 2 Mins x 5 1 C&J @ 95-110% Complex Max WOD For Time 30 DBall OTS (100/60) 25 T2B 20 Box Jumps (24/20) 15 Ring Dips 10 Pwr Cleans (205/125) 5 Bar MU
ANTE Every 2 Mins x 4 5 FSQT @ 50% BSQT WOD 9 Min AMRAP 11 Shoot Throughs 11 DBL KB FSQT (44/35) 9 Min AMRAP 11 Shoot Throughs 11 DBL KB Lunges (44/35) *No Rest between AMRAPS* *2 Scores*
ANTE
Every 2 Mins x 7
1 Snatch + 2 Drop Snatch @ 60-70%
WOD
5 Rounds
15 Cal Bike
15 KB DL (70/53s)
15 Pushups
Rest 2 Mins
