Mandee

Open WOD 22.3 For Time: (18min cap) 21 Pull-ups MRX Jumping Pull-ups 42 Double-Unders 21 Thrusters (weight 1) 18 Chest to Bar Pull-ups MRX Pull-ups 36 Double-Unders 18 Thrusters (weight 2) 15 Muscle-ups (bar) MRX Chest to Bar Pull-ups 30 Double-Unders 15 Thrusters (weight 3) RX = 95/65lbs, 115/75, 135/85lbs MRX = 65/45lbs, 85/65, 105/85lbs […]

Row/Bike 15/12cal or 200m Run E3MOM x 12min (score is slowest time of the 4) “DBs vs KBs” by DB 3 Rounds For Time: (25min cap) 15/12 Calorie Row/Bike 10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Over the Dumbbell Burpees 10 Left Arm Dumbbell Snatch Rest 1min 15/12 Calorie Row/Bike 10 Kettlebell Swings

CFHSV 9th Annual Valentines Day WOD (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down, then

Sumo Deadlifts, 15 min to achieve a 10 rep max TnG Sumo Deadlift 6min AMRAP: 600m Run/Row or 1.5k Bike Then: 9 Deadlifts 275/185lbs RX+315/215 MRX 205/135 12 Toes to Bar Rest 3min 6min AMRAP: 600m Run/Row or 1.5k Bike Then: 9 Sumo Deadlifts 12 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Core & Grip Development 100m

15 min 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

“Where’s the BarBell?” by DB For Time: (35min cap) 800m Run/ROW or 2km Bike 5 Muscle-Ups (Ring) MRX Chest to Bar Pull-ups 25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 600m ROW/Run or 1.5km Bike (opposite) 10 Muscle-Ups Bar MRX Burpee Pull-ups 40 Handstand Push-Ups MRX Hand Release Push-Ups 400m ROW/Run or 1km

Row / Bike 12/10cal or 200m Run E3MOM x 12min (score is slowest time of the 4) 6 Rounds For Time: (30min cap) 24/20 Calorie Row / Bike or 400m Run 12 Hang Snatch 95/65 RX+115/75 MRX 75/55 12 Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10lbs Core & Snatch Development 24 Evil Wheels

Open WOD 23.2A 15min AMRAP: 5 Burpee Pull-ups 10 Shuttle Runs (1 rep = 50 ft) **Add 5 Burpee Pull-ups after each round** Immediately following 23.2A Open WOD 23.2B 5min AMRAP: 1 Rep Max Thruster (from floor) Core Isometrics 1min L-sit Hang (bar/rings) 1min Bird Dog Hold Left/Right 1min Hollow Hold 1min Bird Dog Hold

Hang Power Clean to Power Clean Build-up E2MOM 2-2 / 1-3 / 3-1 / 1-2 / 2-1 / 1-1 / 1-1 3min AMRAP: 30 Double Unders 3 Power Cleans 115/75 RX+ 155/105 MRX 95/65 6 Hang Cleans Rest 2min 6min AMRAP: 60 Double Unders 6 Power Cleans 3 Hang Cleans Core & Chest Development 2×20

Shoulder to Overhead Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 Team WOD 2min AMRAP:(1min P1 works; 2min P2 works) Sumo Deadlift High Pull 95/65lbs RX+135/95 MRX 75/5 2min AMRAP: (1min P1; 2min P2) Shoulder to Overhead 2min AMRAP: (1min P1; 2min P2) Bar Facing Burpees 2min AMRAP: (1min P1;