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Weekly Monster Mash – 10/17/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Various Sand Bag Drills for 15 minutes. Work Capacity: With a partner, complete the following…      100m tire flip      100x sledge strikes      100x box jumps on tire      100x push ups with feet elevated on tire      *Only 1 person can be working at a time. Other partner is in […]

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Weekly Monster Mash – 10/10/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 200m, 10x DB snatch right arm, Run 200m DB snatch left arm. Work Capacity: “Weston”. Complete 5 rounds for time of…      Row 1,000m      200m farmers carry (45#/35#)      50m right arm waiter walk (45#/35#)      50m left arm waiter walk (45#/35#) Stamina: AFAP with good form: Buddy carry […]

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Weekly Monster Mash – 8/22/2015

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 30x sandbag cleans, Run 400m. Strength: Clean 5×3, then EMOM for 10 rounds of 7x Dips Work Capacity: Complete 4 rounds for time of…      Run 400m with sandbag (80#/60#)      10x Sandbag Curtis P’s (80#/60#)      Run 400m without sandbag      20x burpee Durability: Max duration plank hold […]

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