Mandee

“CINCO De Mayo” by DB 5min AMRAP: 5 Hand Release Push-ups MRX Push-Ups 5 Hang Split Cleans (alt ft) 95/65lbs RX+115/75 MRX 75/55 -5 Shoulder to Overhead 5 Toes to Bar or 5 WallBall Sit-Ups 20/14lbs MRX 20/10 5 Chest to Bar MRX 5 Pull-ups Rest 3min Increase Weight 5min AMRAP: 5 Hand Release Push-ups […]

“Jedi Jammin” by DB 2 Rounds For Time: (30min cap) 1000m HyperSpace Run/Row or 2.5k HyperBike 50 Light Saber Swings 40 Death Star Doubles 30 Tie Fighter Toes to Bar 20 Boba Fett Back Squats 10 Hang Solo Snatch 5 Rogue Bar Muscle-Ups MRX Chest to Bar Barbell = 135/95lbs RX+155/105 MRX 95/65lbs Kettlebell =

13min AMRAP: 13 Calorie Row/Bike or 200m Run 9 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows 13 Strict Press 95/65lbs RX+115/75 MRX 75/55 REST 3min / Add weight 13min AMRAP: 13 Shoulder to Overhead 135/95 RX+155/105 MRX 95/65 9 Pull-ups RX+Chest to Bar MRX Ring Rows 13 Calorie Row/Bike or 200m Run

Team WODs: In 2 Athlete teams (P1) (P2) WOD #1“Aerobic Showdown” 2 Rounds For Time Row/Run or Bike of: (10min cap) P1 – 400m Row/Run/ 1k Bike *slap hands P2 – 400m Row/Run/ 1k Bike *slap hands…1 Round (Rules = Athletes must switch every 400m/1k) WOD #2 Team WOD Sprint Rounds 3min AMRAP = P1

Bench Press Build Up — E3MOM 10 – 8 – 6 – 3 – 1 For Time Alternating Reps of: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Front Squats 2 – 4 – 6 – 8 – 10 – 12 –

Hang Snatch “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 7min AMRAP: 21 Hang Snatch 95/65 RX+115/75 MRX 75/55lbs 14 Toes to Bar 7 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Hang Snatch 7

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* 4 Rounds For Time: (18min cap) 200m Run/Row or 1km 0.5k Bike 15 Deadlifts 255/175 RX+315/215 MRX 205/135 21 Pull-ups MRX Ring Rows -OR- 2 Rope Climbs

Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 *1st 10 to determine load, then Pick it & Hold it* For Time: (21min cap) 800m Run/Row or 2k Bike 20 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65 600m Run/Row or 1.5k Bike 15 Handstand

HERO WOD “ALEXANDER” 5 Rounds For Time: (25min cap) 31 Back Squats 135/95lbs MRX 95/65lbs 12 Power Cleans 185/125 MRX 125/85lbs **No Rack, Athlete responsible for load changes each round** Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on

Run/Row 400m or 1k Bike — E4MOM x 12min *score is slowest time of the 3 30min AMRAP: 10 Calorie Row/Bike or 200m Run or 50 Double Unders 10 Sumo Deadlift High Pulls 10 Hang Snatch 10 Toes to Bar Barbell Weights = 95/65lbs RX+135/95 MRX 75/55lbs Core Development 2×15 Windshield Wiper on Bar or