Mandee

Hero WOD “TAMA” For Time: (31min cap) 800m One Arm Kettlebell Farmer Carry 32/24kgs MRX 24/16kgs 31 Toes to Bar 31 Push-Ups 31 Front Squats 95/65 MRX 75/55 400m One Arm Kettlebell Farmer Carry 31 Toes to Bar 31 Push-Ups (add weight to the bar) 31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm […]

For Time: (8min cap) 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5k Bike For Time: (25min cap) 400m Run/Row or 1k Bike 20 Handstand Push-Ups or 5 WallWalks 10 Front Rack Lunges (alt/backward) 400m Run/Row or 1k Bike 20 Shoulder to Overhead 95/65 RX+115/75 MRX 75/55 10 Hang Split Cleans (alt legs)

Thruster Build-up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 MainSite WOD 5 Rounds For Reps of: In 2 minutes: 10/7 Calorie Row/Bike 10 Over the Bar Burpees In remaining time: Max Rep Squat Clean Thruster 95/65 MRX 75/55 Rest 2min between Rounds Core Development 10 Weighted Sit-ups 20

Sumo Deadlift 5 x 10 E3MOM 50-60% 6min AMRAP: 8 Sumo Deadlifts 255/175lbs MRX 165/115 4 Chest to Bar Pull-Ups RX+ Bar Muscle Ups MRX Pull-Ups 32 Double Unders REST 3min/ Reduce Weight or Add Weight 6min AMRAP: 8 Sumo Deadlift High Pull 115/75lbs MRX 75/55 8 Pull-Ups RX+Chest to Bar MRX Ring Rows 64

Strict Press 5 x 10 reps E3MOM @ 50-60% TEAM WOD For Time: (18min cap) Partner 1 – Run 600m / Partner 2 – Row 600m/1.5K Bike Partner 1 & 2 – 60 Synchronized Russian Kettlebell Swings Partner 1 & 2 – 15 Alternating Burpee Toes to Bar Partner 1 & 2 – 30 Alternating

Back Squat 5 x 10 E3MOM 50-60% 4 Rounds For Time: (16min cap) 24 Dumbbell Snatch (alt arm) 18 WallBall Sit-Up 20/14lbs MRX 20/10 2 Rope Climbs 15′ RX+Legless MRX 2-10’ or 1-15’ Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20 Core & Squat Development: 2×12 Reverse Rower Tucks 2×12 V-Ups 2×12 Pistols or Pistol Scales

“Fight Gone Bad” 3 Rounds for Reps/Cals of: 1min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1min Sumo Deadlift High Pulls 75/55lbs MRX 65/45 1min Box Jumps 20” MRX 18” 1min Push Press 1min Row 1min Rest *can open hips on box jumps and jump off* Core Isometrics 1min L-sit Hold (rings/parallettes) 30sec

Hero WOD “T” 5 Rounds For Time: (31min cap) 100-meter Sprint 10 Squat Clean Thrusters 115/75 MRX 85/55 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100-meter Sprint REST 2min After Each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. 22min AMRAP: 22 Strict Press 95/65lbs RX+135/95 MRX 75/55 11 Over the Bar Burpees 11 Overhead Squats 200m Run/Row or 0.5k Bike 22 Push Press 11 Over the Bar Burpees 11 Overhead Squats 400m Run/Row or 1k Bike 22 Shoulder to Overhead 11 Over the

Deadlift 5 x 10 E3MOM 50-60% MainSite WOD 12 – 9 – 6 Reps For Time: (15min cap) Deadlifts 315/205lbs MRX 225/145 Ring Muscle-ups MRX Bar Muscle-ups Core Development 10 Weighted Sit-ups 20 WallBall or KettleBell Russian Twists 20 GHD Sit-ups 20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers 20 WallBall or KettleBell Russian Twists