Mandee

Hang Snatch E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 6min AMRAP: 12 Box Jumps 9 Hang Snatch 3min REST 6min AMRAP: 9 Handstand Push-Ups or 3 Wall Walks MRX 2/4” Rise 9 Box Jump Overs Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs Box Heights = 24/20” RX+30/24” MRX 20/18” KettleBell/Core/Handstand […]

Bench Press E3MOM 5 sets x 10 reps “BlackJack” by DB For Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups 21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike 21 Toes to Bar 21 Push Jerk 400m Run/Row or 1km Bike 21 Pull-Ups RX+ Chest to Bar MRX Ring

“Ned” 7 Rounds For Time: (45min cap) 11 Back Squats Bodyweight MRX 75% Bodyweight 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds

For Time: (26min cap) 36 Shoulder to Overhead 36 Toes to Bar or Wallball Sit-Ups 36 Wallball Shots 36 Calorie Row/Bike or 600m Run 22 Shoulder to Overhead 22 Toes to Bar or Wallball Sit-Ups 22 Wallball Shots 22 Calorie Row/Bike or 400m Run 11 Shoulder to Overhead 11 Toes to Bar or Wallball Sit-Ups

Squat Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “BURIAK” 20min AMRAP: 5 Squat Cleans 155/135lbs MRX 115/85lbs 10 Over the Bar Burpees 15 Pull-ups MRX Ring Rows 200m Run AWS1 James Buriak, 31, of Salem,Va, died Aug. 31, 2021, when his helicopter Loosefoot 616 went

Team WOD 10min Synchronized AMRAP: Partner 1 = Row 10 Calories (switch each round) Partner 2 = Bike 10 Calories or Run 200m Partner 1 & 2 = 10 Synchronized Hang Cleans Partner 1 & 2 = 10 Synchronized Split Jerks REST 3min 5min Team Alternating AMRAP: 10 Alternating Power Cleans 10 Alternating Over the

10 minute Squat Snatch Build Up *Warm up / Build up to WOD weight HERO WOD “PIKEY” (RX+) For Time: (36min cap) 400m Run 12 Burpee Bar Muscle Ups MRX Burpee Pull-up 15 Squat Snatch 800m Run 12 Burpee Bar Muscle Ups MRX Burpee Pull-up 20 Clean & Jerk 800m Run 12 Burpee Bar Muscle

Sumo-Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 EMOM for 15min For Max Calories: Min 1: 25 Kettlebell Swings Min 2: 20 Toes to Bar or Wallball Sit-ups Min 3: 15 Sumo Deadlifts Min 4: Max Calorie Row/Bike Min 5: REST Barbell Weights = 225/155 RX+275/185 MRX185/125 Kettlebells

Overhead Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pulls 95/65 RX+135/95 MRX 75/55 7 Overhead Squats 42 Double Unders OR 13 Box Jump Overs *with hands* 30/24” MRX 24/20” Core & Pistol Development 2×13 Barbell Sit-ups 2×13 Pistols Left Leg

HERO WOD “SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force BaseCalifornia, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from