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Monster Mash details for Sunday 11-1-15. Open gym 10-12. Don’t Forget clocks “fall back” and hour tonight.

November 1, 2015

Open gym is at your schedule anytime from 10 am to 12 noon.  Come in and do your own thing.

The Monster Mash is reviewed at 10am, and performed immediately thereafter.  If you need explanation and/or want to workout with the group, arrive at 10.

The Mash is as follows:

Workout A

3 Rounds for time of

5 Ring Muscleups:  scale to 1) bar muscle ups  2)band assisted Bar MU  3) Chest to Bar Pullups  4) Regular and/or band assited pullups

10 Squat Cleans @ 135/95

20 Box Jumps 24/20″

rest 5 minutes

Workout B

4RFT

15 Ring Dips (scale to 1) band assistance  2) ring pushups

15 Yards of Handstand Walk :  1)scale to 30 head touches  2) 15 HSPU  3)10 Wall walk-ups

15 Toes to Bar

rest 5 minutes

Workout C

10 Turkish Get-ups with a kettlebell  @ 70/53

15 TGU @ 53/35

20 TGU @ 35/25

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4 comments

  1. Workout A: 3 RFT
    5 Ring Muscleups: scaled to band assisted Bar MU
    10 Squat Cleans @ 95
    20 Box Jumps 20″

    rest 5 minutes

    Workout B: 4RFT
    15 Ring Dips
    15 Yards of Handstand Walk (scaled to 30 head touches)
    15 Toes to Bar

    rest 5 minutes

    Workout C
    10 Turkish Get-ups with a kettlebell @ 35
    15 TGU @ 25
    20 TGU @ 12

    74:56 with scales above. Brad, Bob and Rachel- great workout.


    • Jill


  2. NICE WORK!!!!


  3. Sad I couldn’t stay for the whole thing, and even sadder that I scaled this workout until it was nearly unrecognizable.
    A: Scaled to assisted chest to bar pull-ups, and squat cleans at 75:
    9:19 minutes
    Rested 5 minutes
    B: Scaled to band assisted bar dips, wall walk-ups (if you can call what I did that), and knees to chest:
    Finished at 33:31 for both A and B combined, then had to leave.



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