At least you aren’t snatching outside![/caption]
Congratulations to everyone who participated in the Monster Mash Mayhem Team series last week. It was a huge success and everyone left it all on the floor, or, like Jr., outside in the back parking lot.
The competition was fierce–but more importantly everyone had a blast! The details for week 2 are below. Please read ahead and plan your strategy.
We will have a spreadsheet available at the gym this week to record your scores. You must record your scores on the scoresheet, as many of you have terrible handwriting on the whiteboard.
Don’t hesitate to ask a coach for help, or clarification on WOD standards if you need it. Here we go!
Monster Mash Mayhem WOD #2
Part 1
In 15 minutes, establish your heaviest load of the following complex:
1 full clean + 1 hang clean + 3 front squats + 1 jerk
Teams are given 1 barbell. They can use a men’s bar or a women’s bar–but only one bar. Rx+ platforms will have a maximum of 4 x 45, 2 x 25, 2 x 15, 2 x 10, 2 x 5, 2 x 2.5. Rx platforms will have the same combo except 2 x 45 instead. We’re trying to avoid any one team taking 6 sets of 10s to create a great Facebook profile picture.
The cleans can be power cleans or full cleans. The jerk can be a push jerk or a split jerk. The athlete must bring both feet together and show control before dropping the bar. Weights must be clipped during all attempts. No unused plates on the platform!
Scores will be total load lifted by both athletes divided by total body weight.
Rest 5 minutes
Part 2 – Thruster Buster
With 1 barbell and 2 loads, teams will perform the following in 8 minutes:
AMRAP thrusters (95/65) (75/55)
After every 25 thrusters, perform 50 double-unders or 100 singles
Teams will have one barbell only. The men must lift 95 (Rx+) or 75 (Rx); however, the women have the option to lift their partner’s load or make a plate change to the reduced weight. The plates can be changed at any time during the WOD.
For example: female performs 15 thrusters, plate change, male performs 10 thrusters, female does skipping, male starts back on thruster bar.
Both athletes can perform the thrusters or double-unders in any combination. The score is total number of reps, including the double-unders. If there is a same-gender pair, they must change the plates (off and then back on) when they switch partners on the thrusters even if they are lifting the same load.
Plates must be clear of the platform during the WOD after all plate changes. Rx+ teams should have one men’s bar, one set of 10s and one set of 25s. Rx teams will have one men’s bar with one set of 15s and one set of 5s. Each team member can use his or her own rope.
Rest 5 minutes
Part 3
Kettlebell sprint – 5 rounds each, alternating:
Women do 6 kettlebell swings (Rx+ 55 lb.) (Rx 35 lb.) + 4 sprints
Men do 3 kettlebell snatches (Rx+ 55 lb.) (Rx 35 lb.) per arm + 4 sprints
The workout starts with the females performing 6 full kettlebell swings, then running the shuttle distance 2 times (there and back, there and back).
Athletes must set up their kettlebell behind a crack in the floor, and the shuttle distance is 12 ft. (2 mats vertical or 3 mats horizontal). Athletes perform swings or snatches, put the KB down behind the line, then sprint 12 ft. and touch the far crack, then return to touch the KB. They do this twice before tagging the partner.
Score is total time. Time cap 7 minutes
