Mandee

Bench Press Build Up E3MOM 8 – 4 – 2 – 1 – 1 13min AMRAP: 13 L arm DB Snatch 13 L arm DB push-ups 13 calorie Row/Bike or 200m run 13 R arm DB snatch 13 R arm DB push-ups DBs = 50/35lb RX+ 65-70-75lb/45-50-55lb MRX 35/20lb Core & Chest Development 2 x […]

Pull-Up and Muscle-Up Training 1min max strict pull-ups or ring rows rest 2 minutes 1min max strict C2B or strict pull-ups or ring rows rest 2 minutes 1min max strict MUs or strict C2B or strict pull-ups or ring rows rest 2 minutes 1min max weighted MUs or weighted C2B or weighted pull-ups or ring

Back Squat Build-up E3MOM 8 – 4 – 2 – 1 – 1 16min AMRAP: 64 Doubles or Crossovers 8 Overhead Squats 115/75lbs RX+135/95 MRX 95/65 12 Calorie Row/Bike or 200m Run 12 Front Squats 16 Over the Bar Burpees 16 Back Squats Core & Squat Development 1min Iron Chair Against Wall Arms Out 16

Clean & Jerk Build-up E3MOM 8 – 4 – 2 – 1 – 1 “Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row or 2k Bike 6 Clean & Jerks 600m Run/Row or 1.5k Bike 4 Clean & Jerks 400m Run/Row or 1k Bike

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized, i.e.50ea) 50 Box Jumps Overs (alternating, i.e. 25ea) 50 Pull-ups RX+Chest to Bar (1 hangs, 1 works) 50 Back Rack Barbell Lunges (alternating) 50 WallBall Sit-ups 2′ apart (partner passing) 50 Shoulder to Overhead (1 holds locked Overhead, 1 works) 50 Calorie

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches 135/95lbs MRX 95/65 OR Randisabelly For Time: (15min cap) 30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX 95/65 30 Power Snatches 75/55lbs MRX 65/45 *One

“Confused KAREN” by DB For Time: (25min cap) 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m RUN / Row or Bike 2k 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m ROW / Run or 2k Bike 25 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 400m RUN /

Hang Clean E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* MainSite WOD 50 – 40 – 30 – 20 – 10 reps For Time of: (22min cap) Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run after Each Set KettleBell & Core Development 10 Turkish Get-Ups Right Arm 15 Kettlebell Curls (each

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* TEAM WOD 6min AMRAP: Partner 1 ROWS 600m Partner 2 RUNS 600m or 1.5k Bike 15 Alternating Hand Release Push-Ups 12 Synchronized Deadlifts 9 Synchronized Hang Cleans 6 Alternating Shoulder to Overhead 3 Synchronized Thrusters Max Alternating Over the Bar Burpees

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Four 3min Rounds of: 10 Front Squats 135/95 RX+185/125 MRX 95/65 5 Bar Muscle Ups or 10 Pull-Ups or 15 Ring Rows Max Calorie Row or Bike Rest 2 minutes between rounds *Score is total calories from all 4 rounds* Core