Mandee

1 1/2 Bench Press E3MOM 5 Sets X 5 -1 1/2 reps @ 50-75% **1 1/2 reps = lower to chest; press to 1/2; lower to chest; press to lockout = 1 rep** Main Site WOD (RX+) 3 Rounds For Time: (14min cap) 10 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 20 […]

Team WOD #1 8min AMRAP: 4 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12 6 Kettlebell Goblet Squats 8 Russian Kettlebell Swings *One person works and completes a full round, one person rests and then switches. REST 2min Team WOD #2 “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3 rounds** 4

Strict Press Build Up 5 x 4 E3MOM 5 Rounds For Time: (21min cap) 10 Shoulder to Overhead 115/75 RX+ 165/115 MRX 75/55 OR 5 Shoulder to Overhead 155/105 RX+ 205/135 MRX 115/75 75 Double Unders OR 25 Box Jumps 24/20″ MRX 20/18″ rest 1 minute after each round Handstand & Core Development 10 Handstand

Sumo-Deadlift Build Up 5 x 4 E3MOM For Time: (21min cap) 21 Sumo Deadlits 315/205 MRX 225/145 9 Ring Muscle-Ups MRX Bar Muscle-Ups 21 Calorie Row or Bike 15 Sumo Deadlifts 6 Ring Muslce-Ups MRX Bar Muscle-Ups 15 Calorie Row or Bike 9 Sumo Deadlifts 3 Ring Muscle-Ups MRX Bar Muscle-Ups 9 Calorie Row or

Overhead Squat Build Up 5 x 4 E3MOM “An AMRAP Chipper” by DB 3min AMRAP: 12 Wallball Shots 20/14 to 10/9′ MRX 20/10 to 9′ 6 Wallball Sit-ups rest 2 minutes 3min AMRAP: 6 Overhead Squats 115/75 MRX 75/55 12 Pull-ups MRX Ring Rows rest 2 minutes 3min AMRAP: 12 Hang Power Cleans 12 Hand

“GI JANE” 100 Burpee Pull-ups For Time OR “RAMBO” by DB 100 Burpee Chest To Bar Pull-ups For Time OR “GEN PATTON” by DB 50 Burpee Muscle-ups For Time (Bar or Ring) 30 Minute Cap for ALL WODs *For all WODs, must dead hang/full arm extension before pull-up/MU/etc. Core Development 20 Plate Ground to Overhead

For Time: (30min cap) 40 Russian Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 20 Wallball Sit-Ups 20/14 MRX 20/10 400m Row/Run or 1K Bike 20 Deadlifts 185/125 RX+ 225/155 MRX 135/95 40 Over the Bar Burpees 200m Row/Run or .5K Bike 20 Russian Kettlebell Swings 40 Wallball Sit-Ups 400m Row/Run or 1K Bike 40 Deadlifts

Run/Row 800m or 2K Bike x 18 minutes E6MOM score is slowest time of the 3 efforts, can mix up Main Site WOD 12 minute AMRAP: 4 Wall Walks 8 Chest To Bar Pull-ups MRX Chin Over Bar Pull-Ups 12 Overhead One Arm Dumbbell/Kettlebell lunges (forward or reverse) Dumbbells = 50/35 MRX 35/20 Kettlebells =

“Summer Solstice Chipper” by DB For Time: (35min cap) 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Hand Release Push-Ups MRX Push-Ups 21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 WallBall Sit-ups 20/14lbs MRX 20/10 21 Overhead Squats 21 Pull-Ups 21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips 21 Sumo Deadlift High

Juneteenth 1865m Row For Time: (10min cap) Rest 2min From Time Cap For Time: (19min cap) 19 Front Squats 95/65 RX+115/75 MRX 75/55lbs 19 Box Jump Overs 24/20” RX+30/24” MRX 20/18″ 1 Rope Climb 15′ RX+ Legless MRX 1 to 10’ Rest 2min 19 Front Rack Reverse Lunges (alt legs) 19 Burpee Box Jumps 2