“The Monster Mash” by DB
For Max Reps
3min AMRAP:
-15 KBS 55/35# RX+70/55# MRX 45/25#
-30 Doubles /10 Box Jumps 24/20 MRX 20/18
Rest 1min
2min AMRAP:
-10 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-10 Push-ups
Rest 2min
1min AMRAP:
-5 Power Snatch 95/65 RX+115/75 MRX75/55
-2 Over Bar Burpees
Rest 3min
2min AMRAP:
-10 WallBalls
-10 Push-ups
Rest 2min
3min AMRAP:
-15 KBS
-30 Doubles /10 Box Jumps
WOD Rx’d w/DUs
1st: 2 + 25
2nd: 2 + 8
3rd: 2 + 5
4th: 2 + 14
5th: 2 + 24
WOD RX w/DU
1st- 3 + 15 KB
2nd- 2 + 10 Pu
3rd- 3 + 3 PS
4th- 2 + 6 Pu
5th- 3 + 3 KB
I’m seeing a pattern when there are pushups involved….reps seem to plummet- ha! Good workout 6am crew!
Wod Rx with DU’s
1) 2+30 reps (15 DU’s)
2) 3+9 WB’s
3) 3
4) 3
5) 2+6 reps
Let me get that math for you.
Total reps= 366
WOD w/ step-ups
1. 3 + 12 KBS
2. 2
3. 2 + 1 snatch
4. 1 + 8 PU
5. 2 + 2 BJ
1. 3+8 KBS (83)
2. 3+9 WB (69)
3. 2+3 PS (17)
4. 3+9 push ups (73)
5. 3+11 KBS (86)
Total reps: 328
WOD
As Rx’d with DU’s
Everything unbroken
1: 3+3 KB Swings (138 reps)
2: 3+6 WB Shots (66 reps)
3: 3+2 Power Snatch (23 reps)
4: 3+8 WB Shots (68 reps)
5: 3+5 KB Swings (140 reps)
Total reps=435
WOD MRx w/box jumps
1st: 2 + 11 kbs
2nd: 2 + 3 wbs
3rd: 2 even
4th: 2 + 4 wbs
5th: 2 + 11 kbs
WOD Rx’d w/Box jumps
1st: 2 + 6kbs
2nd: 2 + 5wb
3rd: 2
4th: 2 + 2wb
5th: 1 + 8bxj
WOD
As Rx’d with DU’s
1: 2+15 KB Swings (105 reps)
2: 2+10 WB Shots (50 reps)
3: 2+5 Power Snatch (19 reps)
4: 2+7 WB Shots (47 reps)
5: 2+8 KB Swings (98 reps)
Total reps= 319
WOD rx with DU
Round 1a: 3 + 2 KB
Round 1b: 2 + 13 DU
Round 2a: 2 + 4 PU
Round 2b: 2 + 4 PU
Round 3a: 2 + 3 PS
WOD RX weight with box jumps
2+ 10 kbs
2+10 wallballs
2+3 snatch
3 even
2+3 kbs
WOD RX with DU’s:
1: 3+3 KB Swings (138 reps)
2: 3+2 WB Shots (62 reps)
3: 2+2 Power Snatch (16 reps)
4: 3+2 WB Shots (62 reps)
5: 2+1 calorie on bike (106 reps) rope broke on last DU of second round, subbed bike cals in.
Total reps: 384
Wod RX+ W/Box Jumps
1. 3 rounds + 13 KBS (88 reps)
2. 3 rounds + 10 WBS (70 reps)
3. 3 rounds + 1 PS (22 reps)
4. 3 rounds + 9 WBS (69 reps)
5. 3 rounds + 4 KBS (79 reps)
328 reps
Wod RX+ W/Box Jumps and DU
1. 2rounds + 3 box jumps
2. 3 rounds + 5WBS
3. 2 rounds + 1 Burpee
4. 3 rounds + 7WBS
5. 2 rounds + 15 KBS’s
Garage wod
1 hr bike on zwift
2 k row =7:55
2 min max reps, 1 min rest and rotate
R kb swings = 61
Bike, cals = 31
Sit-ups = 45
Pushups = 60
Wod RX W/Box Jumps
1. 3 rounds
2. 2 rounds + 10wbs
3. 2 rounds
4. 2 rounds + 10wbs
5. 2 rounds + 15 KBS