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MONDAY – 9.29.2014

28
Sep

MONDAY – 9.29.2014

[socialring]
Caitlyn

WOD
Monday Mash

0-10 Minutes
10 Min EMOM
ODD: 10 Med Ball Cleans 16/20#
EVEN: 10 Push Ups
2 Min Rest

12-22 Min
3 Power Cleans 3 Hang Power Cleans 95/135#
200 M Run
3 PC 2 HPC
200 M Run
3 PC 1 HPC
200 M Run
3 PC 1 HPC
200 M Run
3 PC 2 HPC
200 M Run
3 PC 3 HPC

22-28 Min
6 Min AMRAP
2 Muscle Ups (bar or ring)
6 Single Arm Snatches 30/50#
*Sub for muscle ups will be 3 chest to bar pull ups

OK CFV this is called a “Mash Up” and here is how it works. We start with the 10 Min EMOM then, once you have finished you rest for 2 min. You start the the clean ladder at 12 Min, and have 10 minutes to complete it. If you finish before the 10 minutes you get to rest. At 22 minutes you start the 6 min AMRAP. Your score will be rounds in the AMRAP.

Focus on speed and pushing yourself in each one of these. It is designed for you to push hard and then rest. I want you to drive that AMRAP home and go crazy when you get to it!!

Be ready to work as soon as class starts.