Mandee

Bench Press Build Up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings 16 Alternating Kettlebell Goblet Lunges (alt legs) 8 Synchronized Pull-ups RX+ Chest to Bar MRX Ring Row 16 Alternating Hand Release Push-ups Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs Core […]

ATHLETE’S CHOICE OPEN WOD 24.3 For Time: (15min cap) 5 rounds of: 10 Thrusters 95/65. MRX and ages 14-15. 65/45 10 Chest To Bar Pull-Ups MRX Chin Over Bar Pull-Ups rest 1 minute 5 rounds of: 7 Thrusters. 135/95. MRX and ages 14-15. 95/65 7 Bar Muscle-Ups. MRX Chest To Bar Pull-Up Scaled Ages 16-54:

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike 8 Hang Power Snatch 16 WallBall Sit-ups 20/14lbs MRX 20/10lbs REST 2min 8min AMRAP: Buy In: 800m Row/Run or 2k Bike 8 Hang Squat Cleans 12 Shoulder to Overhead REST 2min 8min AMRAP: Buy In: 800m Run/Row or 2k Bike 12

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (KettleBell) 17 Irish Kettlebell Swings = (1 Russian Swing + 1 American Swing) by DB 1000m Isle of Man Row 17 WallBall Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches (Barbell) 80 Dublin Double

OPEN WOD 24.3 For Time: (15min cap) 5 rounds of: 10 Thrusters 95/65. MRX and ages 14-15. 65/45 10 Chest To Bar Pull-Ups MRX Chin Over Bar Pull-Ups rest 1 minutes 5 rounds of: 7 Thrusters. 135/95. MRX and ages 14-15. 95/65 7 Bar Muscle-Ups. MRX Chest To Bar Pull-Up Scaled Ages 16-54: 65/45, Jumping

15 min achieve a 1RM Snatch (Power or Squat) 3 Rounds For Time: (20min cap) 200m Run/Row or 0.5k Bike 10 Snatches 135/95lbs MRX 95/65 200m Run/Row or 0.5k Bike(opposite) 5 Ring Muscle-ups MRX Bar Muscle-ups Core & Snatch Development 25 Evil Wheels 25 Barbell or PVC Sotts Press (snatch grip) 25 Barbell Rows Snatch

Sumo-Deadlifts E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 For Time: (15min cap) 30 Sumo Deadlifts 225/155 MRX185/125lbs 150 Double Unders 30 WallBall Sit-ups 20/14lbs MRX 20/10lbs 20 Sumo Deadlifts 100 Double Unders 20 WallBall Sit-ups 10 Sumo Deadlifts 50 Double Unders 10 WallBall Sit-ups Core & Grip Development

Overhead Lunges & Overhead Squats E2MOM 8 Overhead Lunges – 4 Overhead Squats 6 Overhead Lunges – 3 Overhead Squats 4 Overhead Lunges – 2 Overhead Squats 2 Overhead Lunges – 1 Overhead Squat 15min AMRAP: 15 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 10 Burpee Over the Box Jumps 30/24” MRX 24/20” 15 Left

Athlete’s Choice OPEN WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double -unders RX ages 16-54: 185/125 RX ages 14-15: 115/75 RX ages 55+: 135/95 Scaled ages 16-54: 135/95, single unders Scaled ages 14-15 and 55+: 95/65 single unders OR 4 Rounds For Time: (35min cap) 400m

HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders 50 Push-ups 15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used