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Well…it’s a New Year, a new Mash, but some things never change.  It’s going to be a good one.  Make sure to read the notes to learn how to scale appropriately and get the proper stimulus.  DO NOT lower the rest and pace….go HARD on each part so that you NEED the rest!

 

Check out the VivendiLab Instagram to learn how the crew at NorCal will turn this into a team workout.

 

Vivendi Lab. Week 11. Monday.

 

3 Rounds for Time:

12 Bar Facing Burpees

9 Squat Cleans 135/95

6 Muscle Ups

 

Rest 7 Min

 

2 Rounds for Time:

Row 18 Calories

15 Thrusters 95/65

12 Chest to Bar Pull Ups

 

Rest 7 Min

 

5 Rounds for Time:

12 Toes to Bar

9 Shoulder to Overhead 115/75

 

Rest 7 Min

 

For Time:

100′ Walking Lunges (Front Rack) 155/105

 

Notes:

 

Part 1:

Squat cleans should be at a weight where you will at least to attempt to go unbroken, but that will suck.

Scale muscle up number if you just aren’t great at them.  Try 4.  If you don’t have them at all, sub jumping muscle ups or band assisted.

 

Part 2:

Thruster weight should be a weight that you will at least attempt to go unbroken. 

If you aren’t great at chest to bar, lower the number.  Try 8.  If you don’t have pull-ups do jumping (try jumping chest to bar).

 

Part 3:

Same idea for the weight at other  2 parts.  For toes to bar if you struggle with them you can sub knee ups or lying toes to bar.  Lay on the ground, hold onto a post from your pull up rig, bring your feet to your hands.

 

Part 4:

Choose a weight that is difficult and you aren’t sure if you will be able to go the whole distance.

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