Weekly Monster Mash – 2/18/2016

Baseline:Pre-SOP and box breathing, ROM Drills then Work Capacity: For time with a swim buddy: 2 mile swim 6 mile run 2 mile swim Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.


Weekly Monster Mash – 2/11/2016

Baseline: Pre-SOP and box breathing, then ROM Drill Work Capacity: 100 Curtis – P for time (115/105) *EMOM perform 7 Burpees. *For every minute after 30 minutes = 1 Sandbag Get up per side. Complete sandbag get ups after all
Continued


Weekly Monster Mash – 2/4/2016

Baseline: Pre-SOP and box breathing, then ROM Drills. Work Capacity: Complete for time: 400m Walking lunge 400m run 400m Bear Crawl 400m Run 400m Crab Walk 400m run 400m run with 45# plate 400m run Durability: Kokoro yoga or Active
Continued


Weekly Monster Mash – 1/28/2016

Hero WOD: U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting
Continued


Weekly Monster Mash – 1/21/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 2 rounds:  200m run, 25m Bear Crawl, 25m Crab Walk. Work Capacity: Complete 500 Burpees for time: *Every 10 min. Complete a 400m Run. Durability: Kokoro yoga or Active Stretch. Hydrate and
Continued


Weekly Monster Mash – 1/14/2016

Work Capacity: For Max Distance/ Reps: 30 min. Max Distance Row 30 min. Max Distance Run 30 min. Max Burpees Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.


Weekly Monster Mash – 1/7/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 200m run, 15-10-5: Barbell Thruster, Burpee. Work Capacity: “SPEHAR” For time: 100x Thruster (135) 100x Chest to Bar Pull up 6 Mile run Durability:Kokoro yoga or Active Stretch. Hydrate and fuel within
Continued


Weekly Monster Mash – 12/31/2016

Saturday Baseline:  Pre-SOP and box breathing, ROM drills then, Rpw 500m, Foam roll, calf & IT band focus. Work Capacity: Complete for time with a swim buddy: 2 mile swim 8 mile run 13 mile ruck 10 rounds: 5x Dead
Continued


Weekly Monster Mash – 12/24/2016

Baseline: Pre-SOP and box breathing, ROM drills then 5 min. Double under – every time you break or mess up = 5x Burpees Work Capacity: 90 min. AMRAP: 200m Farmer Carry (55/35) 100m Walking lunge 5x Wall Walks 400m Run
Continued


Weekly Monster Mash – 12/17/2016

Baseline: Pre-SOP and box breathing, ROM drills then, 2 rounds: 200m run, 10x Burpees. Work Capacity: For time and reps: 10 mile run, right into.. 20 min. AMRAP of Burpees. Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within
Continued