Mandee

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

Bench Press & Muscle Ups (Bar or Ring) E2MOM 7 Bench Press @70% – Muscle-ups 1-10 6 Bench Press @75% – Muscle-ups 1-10 5 Bench Press @80% – Muscle-ups 1-10 4 Bench Press @85% – Muscle-ups 1-10 *Athletes can start with either* MU’s can be progressions or work kip/strict For Time: (16min cap) **Buy-In =