Union Comp

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Monster Mash Saturday’s – 04212018

Three rounds for time:

10 Power Clean and Jerks (135/93)

10 Muscle Ups (substitute fifteen pull ups or reduce the volume as needed)

… rest five minutes…

Three rounds for time:

20 Wall Ball Shots (20/14)

20 Handstand Push Ups (substitute hand release push ups or reduce the volume as needed)

20 Deadlifts (185/133)

… rest five minutes…

Three rounds for time:

15 Burpees to a Touch or 300m Run

15 Toes to Bar

15/12 Calories on the Rower

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Monster Mash Saturday’s – 04142018

Another Monster Mash! Get excited!

Three rounds for time:

500m Row

15 Overhead Squats (135/93)

3 Rope Climbs (substitute one or two rope climbs as needed)

…rest five minutes…

Five rounds for time:

15 Lateral Burpees

12 Power Snatches (95/63)

9 Chest to Bar Pull Ups (substitute nine pull ups as needed)

…rest five minutes…

Five rounds for time:

25 Air Squats

15 Hand Release Push Ups

5 Squat Cleans (185/133)

The above Monster Mash has been modified slightly (volume, loading, movements, etc.) to make for a better class experience.

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Monster Mash Saturday’s – 04072018

I had planned for a HERO WOD this Saturday but I suppose the Minnesota weather had other plans… Instead we’ll do a spin on this past week’s Monster Mash. Enjoy!

For time:

2000m Row

75 Wall Ball Shots (20/14)

50 Burpees

25 Bar Muscle Ups (substitue: chest to bar pull ups or pull ups)

…rest five minutes…

For time:

30 Deadlifts (275/183)

20 Front Squats (185/133)

10 Squat Snatches (135/93)

…rest five minutes…

Three rounds for time:

60 Double Unders

15 American Kettlebell Swings (72/53)

Athletes will partner up for the above Monster Mash. Partner one will start on the rower and partner two will wait until the completing of partner one’s two thousand meters before beginning their row effort. Partners will also share barbells for today’s workout given the plate restrictions. Athlete one should be completely finished with workout two before athlete two has to start workout two; this is due to the roughly eight minute stagger from athlete one to the start of athlete two. The second workout should not take longer than eight minutes!