Mandee

Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2″/4″ rise 30 Deadlifts 135/95 MRX 95/65 40 Sit-ups (barbell, anchored) 50 Double Unders rest 3 minutes between rounds *compare to 24 Sept 23; 11 Sept 22* Flexibility Development Spend 3 minutes on banded shoulder stretches 2x30sec Couch stretch […]

HERO WOD “René” 7 Rounds For Time: (40min cap) 400m run 21 walking lunges 15 pull-ups MRX ring rows 9 burpees Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand

“Kettlebell Killed the Rocket Man” by DB For Time: 30min cap 10 KBS. 24/16lg RX+ 32/24kg MRX 20/13kg 30 Goblet Squats 600m Rocket RUN 15 KBS 25 Goblet Squats 500m Rocket ROW or 1.2K Bike 20 KBS 20 Goblet Squats 400m Rocket RUN 25 KBS 15 Goblet Squats 300m Rocket ROW or .7K Bike 30

Bench Press Build Up E3MOM 8 – 4 – 2 – 1 – 1 13min AMRAP: 13 L arm DB Snatch 13 L arm DB push-ups 13 calorie Row/Bike or 200m run 13 R arm DB snatch 13 R arm DB push-ups DBs = 50/35lb RX+ 65-70-75lb/45-50-55lb MRX 35/20lb Core & Chest Development 2 x

Pull-Up and Muscle-Up Training 1min max strict pull-ups or ring rows rest 2 minutes 1min max strict C2B or strict pull-ups or ring rows rest 2 minutes 1min max strict MUs or strict C2B or strict pull-ups or ring rows rest 2 minutes 1min max weighted MUs or weighted C2B or weighted pull-ups or ring

Back Squat Build-up E3MOM 8 – 4 – 2 – 1 – 1 16min AMRAP: 64 Doubles or Crossovers 8 Overhead Squats 115/75lbs RX+135/95 MRX 95/65 12 Calorie Row/Bike or 200m Run 12 Front Squats 16 Over the Bar Burpees 16 Back Squats Core & Squat Development 1min Iron Chair Against Wall Arms Out 16

Clean & Jerk Build-up E3MOM 8 – 4 – 2 – 1 – 1 “Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row or 2k Bike 6 Clean & Jerks 600m Run/Row or 1.5k Bike 4 Clean & Jerks 400m Run/Row or 1k Bike

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized, i.e.50ea) 50 Box Jumps Overs (alternating, i.e. 25ea) 50 Pull-ups RX+Chest to Bar (1 hangs, 1 works) 50 Back Rack Barbell Lunges (alternating) 50 WallBall Sit-ups 2′ apart (partner passing) 50 Shoulder to Overhead (1 holds locked Overhead, 1 works) 50 Calorie

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches 135/95lbs MRX 95/65 OR Randisabelly For Time: (15min cap) 30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX 95/65 30 Power Snatches 75/55lbs MRX 65/45 *One

“Confused KAREN” by DB For Time: (25min cap) 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m RUN / Row or Bike 2k 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m ROW / Run or 2k Bike 25 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 400m RUN /