Mandee

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, […]

HERO WOD “WALSH” 4 Rounds For Time: (40min cap) 22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squat 185/125lbs MRX 115/75 Run 200m with a 45/35lb plate Overhead MRX 25/15 U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat

“Mass Confusion” by DB For Time: (30min cap) 200m Row/Run or 0.5k Bike 40 Deadlifts 135/95 MRX 95/65 75 Wallball Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 50 Pull-ups MRX Ring Rows 100 Doubles OR 50 barbell mogul jumps 30 Front Squats 800m Run/Row or 2k Bike 35 Kettlebell Swings 32/24kgs MRX 24/16 60

Team Row or Bike Races For Time: Partner 1 = 30/25 Calories – Partner 2 = 30/25 Calories Partner 1 = 25/20 Calories – Partner 2 = 25/20 Calories Partner 1 = 20/15 Calories – Partner 2 = 20/15 Calories Partner 1 = 15/12 Calories – Partner 2 = 15/12 Calories *Only one rower/bike per

Overhead Squat & Overhead Lunges (alt/stationary) E2MOM 7 Overhead Squats – 8 Overhead Lunges 5 Overhead Squats – 6 Overhead Lunges 3 Overhead Squats – 4 Overhead Lunges 1 Overhead Squat – 2 Overhead Lunges *Athletes can start with either* 14min AMRAP: 7 Overhead Squats 95/65 RX+115/75 MRX 75/55 7 Box Jump Overs 7 Overhead

Deadlift & Sumo Deadlift Build-up E2MOM 10 Deadlifts – 8 Sumo Deadlifts 8 Deadlifts – 6 Sumo Deadlifts 4 Deadlifts – 3 Sumo Deadlifts 2 Deadlifts – 1 Sumo Deadlift *Athletes can start with either* 2 Rounds For Time: (18min cap) 24/18 Calorie Row/Bike or 400m Run 9 Bar Facing Burpees 12 Sumo Deadlifts 18

16min to build up to a 10 rep Max Hang Clean 16min AMRAP: 6 Magnificienct Muscle-ups MRX Burpee Pull-up 10 Notorious Hang Cleans 6 Peppermint Push Press 10 Surgical Kettlebell Step-ups Barbell = 155/105lbs RX+185/125 MRX 95/65lbs Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs CFHSV Core 16 Challenge(straight thru no stop) 16 GHD Sit-ups 16 Hip

ALL CLASSES ARE CANCELLED TODAY. HAPPY MOTHER’S DAY, CFHSV!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5km Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead 400m Run/Row or 1km Bike 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run/Row or 2km Bike 40

Back Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 Main Site WOD (RX+) 10 Rounds For Time, complete as many reps as possible in 1 minute of: 2 Wall Walks 4 Deadlifts 225/155 RX+275/185 MRX 185/125 Max WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ REST 1min After Each