Mandee

Back Squat Build-up E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (21min cap) 21 Back Squats 95/65 RX+115/75 MRX 75/55 15 T2B or wallball sit-ups 10/9 Calorie Row/Bike or 200m Run Rest 1min after Each Round Core & Squat Development 20 KB/DB/BB Lunges (alternating/unbroken) 20 KB/DB/BB Sit-Up to Press […]

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/55 10 Deadlifts 15 Box Jumps/Step-Ups 24/20” MRX 20” *Start Immediately after 13.2* Workout 13.2db 8min AMRAP:Complete the Complex For Max Load 3 Deadlifts to2 Hang Cleans (power or squat) to1 Shoulder to Overhead *compare to 7 Feb 22* Shoulder, Core & Grip Development

“LUKE” For time: (40min cap) 400m Run 15 Clean & Jerks 155/105lbs MRX 115/75 400m Run 30 Toes to Bar 400m Run 45 Wallball Shots 20/14 to 10’ MRX 20/10lbs to 9’ 400m Run 45 Kettlebell Swings 24/16kgs MRX 20/12kgs 400m Run 30 Ring Dips MRX Dips 400m Run 15 Lunges (alt leg) 155/105lbs MRX

“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400-meter run with a 45/35lb plate MRX 25/15 Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups *compare to 3 Feb 23* Core, Guns & Grip Development 10 Skin the Cats 20 Plate Pinch Curls 20 Hip Extensions 20 Barbell Curls 20 GHD Sit-ups 20 DB Hammer Curls 20

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row – Rest 1min 200m Run – Rest 1min 200m Row – Rest 1min 400m Run – Rest 1min 200m Row – Rest 1min 200m Row **Athletes can start with run or row and switch thereafter* Rest 3min exactly after Aerobic Test 3

Hang Squat Clean Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 5 Muscle-ups MRX Chest to Bar 15 Pistols (alternating) OR 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 4 C2B and 4 T2B 30 Air

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: 8 Synchronized Split Jerk 12 Alternating Over the Bar Burpees 16/13 Calorie Row/Bike or 300m Run (P1) & (P2) *Barbell = 135/95 RX+155/105 MRX 95/65* Handstand Walk & OH Development 10 Handstand Shoulder Taps

15 min achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” OR 10 Box Jumps 30/24″ 15 Pull-Ups OR 10 Chest to Bar 15 Push-Ups OR 10 Handstand Push-Ups 15 AbMat Sit-ups Unanchored OR 10 GHD Sit-ups 15 Air Squats OR 10 Kettlebell

“TK” 20min AMRAP: 8 Strict Pull-ups MRX Pull-ups 8 Box Jumps 36/30” MRX 24/20” 12 Kettlebell Swings 32/24kgs MRX 24/16kgs U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012,