Mandee

Front Squat Build Up E3MOM 5 x 4 “Father’s Favorite” by DB 5 Rounds For Time: (15min cap) 9 Thrusters 95/65 RX+115/75 MRX 75/55 9 Pull-Ups RX+ Chest to Bar MRX Ring Rows 36 Double Unders Core Development 30 GHD Sit-ups 30 Reverse Hypers 15 Barbell Sit-up to Press 30 Hip Extensions 30 Ball Slams […]

Happy Father’s Day! All classes are cancelled today.

“Fatherly Love!” by DB For Time: (36min cap) 800m Run/Row or 2k Bike 25 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 25 Pull-Ups RX+ Chest to Bar MRX Ring Rows 400m Row/Run or 1k Bike 25 Sumo Deadlift High Pulls 95/65lbs RX+115/75 MRX 75/55 25 Handstand Push-Ups or Shoulder to Overhead RX+ Strict MRX 2/4” rise

HERO WOD “ANDY” For Time: (45min cap) 25 Thrusters 115/75lbs MRX 85/60 50 Box Jumps 24/20” MRX 20/18” 75 Deadlifts 1.5 mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was

Build Up to a Max of the Following Complex E2MOM x 7 Sets 1 Clean to 2 Hang Cleans to 1 Shoulder to Overhead 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run 12 Cleans Max Ring Muscle-ups MRX Bar Muscle Ups Rest 3min 3min AMRAP: 12/10 Calorie Row/Bike or 200m Run 12 Hang Cleans Max

Deadlift Build Up 5×4 E3MOM Team WOD 18min AMRAP: Partners 1 & 2 = 24 Deadlifts (alternating, 12each) Partners 1 & 2 = 18 Over the Box Jumps (alternating, 9 each) Partners 1 & 2 = 12 Push-ups (synchronized, 12each) Barbell Weights = 255/175 RX+315/105 MRX 205/135 Box Jump Overs = 24/20” RX+30/24” MRX 20/18

10min to Achieve a Max Set of Unbroken Double-Unders or Crossovers or Both 30min AMRAP: 15 Pull-ups RX+Chest to Bar MRX Ring Rows 10 Right Arm Dumbbell/Kettlebell Overhead Reverse Lunges (alt legs) 15 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/10lbs 10 Left Arm Dumbell/Kettlebell Overhead Reverse Lunges (alt legs) 100 Double-Unders or Crossovers

Build Up E2MOM Strict Press = 6 – 3 – 1 Push Press = 5 – 3 – 1 Push/Split Jerk = 4 – 2 – 1 Main Site WOD (RX+) For Time: (20min cap) 20 Strict Press 200m Dumbbell/Kettlebell Farmers Carry 30 Push Press 200m Dumbbell/Kettlebell Farmers Carry 40 Shoulder to Overhead 200m Dumbbell/Kettlebell

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the

3 Rounds For Time: (30min cap) 800m Run/Row or 2k Bike 25 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Chest to Bar RX+ Muscle-Ups (ring or bar) MRX Pull-ups 5 Squat Cleans 155/105 RX+185/125 MRX115/75 6min Isometric EMOM Challenge Min 1 = Handstand Hold Min 2 = Iron Chair Hold on Wall