Mandee

“The MLK Muscle-Up Mile “ by DB For Time: (35min cap) 805m Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs […]

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk -1 Back Squat to -1 Back Rack Push Press or Jerk Then 20min to achieve a 5RM Bear Complex: -1 Power Clean to -1 Front Squat to -1 Push Press or Jerk

“Metabolic Mistake” by DB For Time: (40min cap) 800m Run / Row or 2k Bike 5 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 250m Row / Run or 0.6k Bike 80 Double Unders 5 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 600m Run / Row or 1.5k Bike 10 Box Jumps 500m Row / Run or

Push Press to Split Jerk Build-up — E2MOM 3–1 / 3–1 / 2–1 / 2–1 / 1–1 / 1–1 For Total Reps: 2min AMRAP: Handstand Push-Ups RX+Strict MRX 2/4” Rise OR Wall Walks REST 1min 2min AMRAP: Row/Bike for Calories REST 1min 2min AMRAP: Shoulder to Overhead 115/75lbs RX+155/105 MRX 75/55lbs REST 1min 2min AMRAP:

“Revved Up” by DB For Time: (35min cap) 1000m Run / Row or 2.5k Bike 25 Toes to Bar 50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run / Row or 2.5k Bike 25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 50 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9′ 500m Run / Row or

Bench Press — E3MOM find a 3RM 9 – 6 – 3 – 3 – 3 Start on a 4 minute clock: Complete: 10 Over the Bar Burpees 10 Power Clean 20 Push-ups 10 Hang Clean (Rest remainder of the time, can’t start until 4min) Add 4 minutes: 4:00-8:00 clock: Complete: 15 Over the Bar

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch Team WOD “Your Turn, My Turn” by DB 18min AMRAP: 2 Power Snatch 115/75 RX+ 135/95

Back Squat E3MOM find a 3RM 9 – 6 – 3 – 3 – 3 For Time & Unbroken: (20min cap) 40 Air Squats 400m Run/Row or 1k Bike 30 Back Squats 600m Run/Row or 1.5k Bike 20 Front Squats 200m Run/Row or 0.5k Bike 40 Air Squats 400m Run/Row or 1k Bike *if not

HERO WOD “JARED” 4 Rounds For Time: (45min cap) Run 800m 40 Pull-Ups MRX Ring Row 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds

Team Row or Bike Races For Time: (15 min cap) (P1) 30/25 calories – (P2) 30/25 calories – (P1) 25/20 calories – (P2) 25/20 calories – (P1) 20/15 calories – (P2) 20/15 calories – (P1) 15/12 calories – (P2) 15/12 calories – *Only one rower/bike per team, one person working at a time* Team WODs