Mandee

Back Squat Build-up — E3MOM 10 – 5 – 3 – 2 – 1 “Abe’s Abilities” by DB For Time: (25min cap) 800m Run/ROW or 2km Bike 25 Pull-ups MRX Ring Rows 5 Overhead Squats 135/95lbs MRX 95/65lbs 600m ROW/Run or 1.5km Bike (opposite) 15 Chest to Bar MRX Pull-ups 15 Front Squats 400m ROW/Run […]

15min Build-up to a 1RM Snatch Open WOD 23.3 Start with a 6-minute time cap, complete as many reps as possible of: 5 Wall walks 50 Double-unders 15 Snatches (weight 1) 5 Wall walks 50 Double-unders 12 Snatches (weight 2) ***If completed before the 6-minute time cap, add 3 minutes to the time cap and

Row/Bike 14/12 Calories or 200m Run E4MOM x 12min (score is slowest time of the 3) Open WOD 18.1 20min AMRAP: 8 Toes to Bar 10 One Arm Dumbbell Clean & Jerks (5 each arm) 14/10 Calorie Row or 200m Run Dumbbells = 50/35lbs MRX 35/20lbs Shoulder, Core & Grip Development 100m Double Kettlebell/Dumbbell Overhead

“Cayenne” by DB For Total Max Rounds 3min AMRAP: 10 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 30 Double Unders or Crossovers or 10 Box Jumps Rest 1min 3min AMRAP: 10 Sumo Deadlift High Pull 30 Double Unders or Crossovers or 10 Box Jumps Rest 1min 3min AMRAP: 10 WallBall Shots 20/14lbs to 10/9′ MRX

HERO WOD “HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400m Run with a 45/35lb plate MRX 25/15lbs *compare to Feb 22, 2024; Feb 21, 2021; Feb 26, 2017; Feb 21, 2016* Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the

Row/Bike 36/30cal or 600m Run E6MOM x 12min (score is slowest time of the 2) Open WOD 24.1 For Time: (15min cap) 21 Dumbbell Snatch Arm 1 50/35lbs MRX 35/20lbs 21 Over the Dumbbell Burpees 21 Dumbbell Snatch Arm 2 21 Over the Dumbbell Burpees 15 Dumbbell Snatch Arm 1 15 Over the Dumbbell Burpees

Bench Press Build-up — E3MOM 10 – 5 – 3 – 2 – 1 Power Tower For Max Points: 5 x 1min AMRAP: Buy-in 10 Push-Ups (at the beginning of each minute) 1 min – Max Power Cleans 115/75 MRX 75/55 = 1 point for each rep 1 min – Max Power Cleans 135/95 MRX

Open WOD 21.3 For Time: (15min Hard Cap) 15 Front Squats 95/65 MRX 65/45lbs 30 Toes to Bar 15 Thrusters Rest 1min 15 Front Squat 30 Chest to Bar Pull-Ups MRX Pull-ups 15 Thruster Rest 1min 15 Front Squats 30 Bar Muscle-Ups MRX Chest to Bar 15 Thrusters Workout 21.4 begins immediately upon completing or

S2O/Split Jerk Build Up — E2MOM 4 – 3 – 2 – 1 – 1 – 1 TEAM WOD 2min AMRAP: P1 works 1st min, P2 works 2nd min Hang Clean 95/65 RX+ 135/95 MRX 75/55 2min AMRAP: P1 works 1st min, P2 works 2nd min Shoulder to Overhead 2min AMRAP: P1 works 1st min,

Deadlift Build Up — E3MOM 10 – 5 – 3 – 2 – 1 OPEN WOD 24.2 20min AMRAP: 300m Row/Run or .7K BIke 10 Deadlifts. 185/125. MRX 135/95 50 Double Unders Core Development: 15 Reverse Rower Tucks 20 KB/WB Russian Twists 30 V-Ups 20 KB/WB Russian Twists 15 Hip Extensions