Mandee

Build Up (squat or power) E2MOM Power Cleans 10 – 5 – 1 Squat Cleans 9 – 6 – 3 Hang Cleans 3 – 2 – 1 12min AMRAP: 3 Power Cleans 6 Hang Cleans 9 Box Jump/Step-ups Barbell Weights = 155/105lbs RX+185/125 MRX 95/65 Box Heights = 24/20” RX+30/24” MRX 20/18″ Core & Grip […]

“KettleBells vs. WallBalls” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats 10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 Wallball Sit-Ups 10 Pull-Ups RX+Chest to Bar MRX Ring Rows **Athletes Choice on which

Build Up E2MOM Strict Press 10 – 5 – 1 Push Press 9 – 6 – 3 Split/Push Jerk 3 – 2 – 1 For Time: (17min cap) 1000m Run/Row or 2.5k Bike 30 Handstand Push-Ups RX+ Strict or 10 Wall Walks 800m Run/Row or 2k Bike 30 Shoulder to Overhead 135/95lbs RX+165/115 MRX 95/65

“Waning Days” by DB 10-9-8-7-6-5-4-3-2-1 reps for time: (30min cap) Over the Bar Burpees Deadlifts 225/155lbs RX+315/215 MRX 185/125 Wallball Sit-Ups 20/14lbs RX+GHD Wallball MRX 20/10 Flexibility & Core Development 2×15 Reverse Rower Tucks 1min Couch Stretch (each leg) 2×10 Skin the Cats 1min Head to Floor Straddle Stretch 2×15 Hip or Back Extensions 1min

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 4 Rounds For Time: (28min cap) 64 Doubles or Crossovers 16 Hang Cleans 135/95 RX+155/105 MRX 95/65 16 Toes to Bar or Wallball Sit-Ups 16 Wallball Shots 20/14 to 10/9‘ MRX 20/10 to 9′ * * UnBroken or as few sets as

Bench Press E3MOM 5 sets x 5 reps 5 Rounds For Time: (20min cap) 200m Run / Row or 0.5k Bike 10 Left Arm Dumbbell Push-ups (Left hand on DB) 10 Right Arm Dumbbell Snatch 10 Right Arm Dumbbell Push-ups (Right hand on DB) 10 Left Arm Dumbbell Snatch 1 Rope Climb 15’ RX+ Legless

“JASON vs. FREDDY 3” by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups MRX Ring Rows 6 Over the Bar Burpees 4min REST “FREDDY” 13min AMRAP: Buy-in Treat of 800m Run / 2km Bike Then

Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k for Bike) Rest 5min from time cap WOD #2 20min AMRAP: 20 Alternating Deadlifts 6 Alternating Over the Bar Burpees 20 Alternating Hang Cleans 6 Alternating Over the Bar Burpees

Shoulder to Overhead E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 5 Rounds For Time: (20min cap) 50 Doubles or 50 Crossovers 15 Toes to Bar 5 Shoulder to Overhead 155/105lbs RX+185/125 MRX 95/65 Rest 1min after Each Round Core & Shoulder Development 10 Skin the Cats 15 Double KettleBell Bottoms

“Tricky Tabata” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar Rest 2 minute/rotate Tabata Kettlebell Goblet Step-Ups 30/24/20/18/12″ Rest 2 minute/rotate Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2 minute/rotate Tabata Over the Bar