Mandee

Team WOD “Two Steppin” by DB For Time: (27min cap) Partner 1 – RUN 200m / Partner 2 – 11 Kettlebell Goblet Step-Ups Partner 2 – RUN 200m / Partner 1 – 11 Kettlebell Goblet Step-Ups Partner 1 – Row 250m / Partner 2 – 11 Cleans Partner 2 – Row 250m / Partner 1 […]

“D-Day” by DB For Time: (44min cap) 1900m Row or Run to Beach 44 Over the Bunker (bar) Burpees 19 Deadman Drags (Deadlifts) 10 Climb the Cliff Pull-Ups RX+ Strict Chest to Bar 19 Sand Bag Bunker Throws (Hang Clean & Shoulder to Overhead) 44 Over the Bunker Jumps (Box Jump Overs can use hands)

Bench Press Build Up 5×4 E3MOM 3min AMRAP: 3 Wall Walks 6 Push-ups 3 Power Snatch 115/75 RX+ 135/95 MRX 95/65 Rest 2min 3min AMRAP: 6 Handstand Push-Ups or Shoulder to Overhead 3 Over the Bar Burpees 3 Power Snatch Rest 2min 3min AMRAP: 3 Power Snatch 3 Over the Bar Burpees 6 Push-ups *Athletes

Build Up to a Max of the Following Complex E3MOM x 5 Sets 5 Deadlift to 4 Hang Clean to 3 Front Squat to 2 Shoulder to Overhead “Body Builder’s Mile” by DB For Time: (20min cap) 400m Run/Row 50 Deadlifts 200m Run/Row 40 Hang Cleans 400m Run/Row 30 Front Squats 200m Run/Row 20 Shoulder

Back Squat Build Up 5×4 E3MOM 6min AMRAP: 12 Back Squats 135/95 RX+155/105 MRX 95/65 36 Double Unders or 36 Crossovers 1 Rope Climb 15’ RX+ Legless MRX 10’ REST 2min 6min AMRAP: 24 Air Squats 36 Double Unders or 36 Crossovers 12 Pull-ups RX+Chest to Bar MRX Ring Rows *Athletes Choice on which AMRAP

HERO WOD “COLLIN” 6 Rounds For Time: (45min cap) 400m Kettlebell/Dumbbell Carry 24/16kgs or 50/35lbs MRX 20/12kgs or 35/20lbs 12 Push Press 115/75 MRX 75/55 12 Box Jumps 24/20″ MRX 20/18 12 Sumo Deadlift High Pull Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Ky, assigned to a Navy SEAL team based

For Time: (35min cap) 400m Run/Row or 1k Bike 20 Dumbbell Snatch (Right arm) 10 Dumbbell Push-up (Left arm) 20 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10 10 Dumbbell Push-up (Right arm) 20 Dumbbell Snatch (Left arm) 800m Run/Row or 2k Bike 40 Dumbbell Snatch (alt arms) 20 Dumbbell Push-up (Left arm) 40

Hang Power Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar 10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty Girls V2” 3 Rounds For Time: (21min cap) 50

1 1/2 Deadlifts E3MOM 5 Sets x 5 – 1 1/2 reps @ 50-75% **1 1/2 reps = full deadlift to extension; lower to top of knee, lift to full extension, lower to floor = 1 rep** 2min AMRAP: 10 Deadlifts 135/95 RX+155/105 MRX 115/75 200m Run/Row or 0.5k Bike Max Deadlifts Rest 2min Add

Split Jerk Build Up E2MOM 8 – 4 – 3 – 2 – 1 – 1 For Time Alternating Reps of: (15min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Split Jerk (alternating feet) 115/75 RX+135/95 MRX 95/65 1 – 2 – 3