EQUIP: Rower, Pull-Up Bar, Wall Ball (20/14), Bar (95/65) + Reload (135/95), KB (c: 53/35, p: 35/18)
WARM-UP:
*Active Stretch
*400m Run/ Row
*1-2-3-4-5 Inchworm Push-Up Ladder
*3 ea. (w/ unloaded bar): Thruster, SDHP, Jerk, OHS
*5 ea. Pistol
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PAT SHERWOOD’S MONDAY MONSTER MASH FOR 8.25.2014 (Modified by Erin) -
Begin at 0:00
For Time -
*100 Wall Ball (20/14)
*100 cal Row
*50 Burpee-Lateral Bar Hop
*50 T2B
Begin at 30:00
“Air Force” For Time -
*20 Thruster (95/65)
*20 SDHP (95/65)
*20 Push Jerk (95/65)
*20 OHS (95/65)
*20 Front Squat (95/65)
EMOM: 4 Burpees (start w/ Burpees on minute 30:00)
Begin at 50:00
For Time -
*21 alt. KB Pistol (c: 53/35, p: 35/18, f: unweighted)
*15 Clean & Jerk (135/95)
*9 Bar Muscle-Up
(Changes I made to Sherwood’s WOD: 1) we did our Burpee-Lateral Hops over the barbell, instead of the rower, for the sake of crowd control; 2) Sherwood offered no lighter load options for the KB Pistol; 3) I assigned Bar Muscle-Ups, instead of Rings M-Ups, because our WOD tomorrow involves a lot of rings work.)
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