Mandee

HERO WOD “The Seven” 7 Rounds For Time: (45min cap) 7 Handstand Push-Ups MRX 2/4″ rise 7 Thrusters 135/95lbs MRX 95/65 7 Knees to Elbows 7 Deadlifts 245/165lbs MRX 185/125 7 Burpees (open hip / clap hands verhead) 7 Kettlebell Swings 30/24kgs MRX 24/20kgs 7 Pull-Ups MRX Ring Rows *One Bar; Athlete responsible for Load […]

“The Jingle Bell Grinch” by DB For Time: (45min cap) 800m Run 80 Jingle Bell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 800m ROW or Bike 2km 80 Double-unders 600m Run 60 Jingle Bell Squats 600m ROW or Bike 1.5km 60 Double-Unders 400m Run 40 Jingle Bell Swings 400m ROW or Bike 1km 40 Double-unders 200m Run

Power Clean & Hang Clean Build Up E2MOM 5 Power Clean – 5 Hang Clean 3 Power Clean – 3 Hang Clean 1 Power Clean – 1 Hang Clean For Time: (18min cap) 50 Box Jumps/Step-ups 25 Hang Cleans 50 Wallball Sit-ups RX+ GHD Wallball Sit-ups 25 Power Cleans 50 Wallball Sit-ups RX+ GHD Wallball

Differing Deadlifts Build Up E2MOM 9 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettkebell Deadlifts 6 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettlebell Deadlifts 3 Barbell Deadlifts MainSite WOD Every 1 minute, complete: 1 Wall Walk

Tempo Overhead Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 14min AMRAP: 7 Overhead Squats 95/65 RX+135/95 MRX 75/55 14/12 Calorie Row / Bike or 200m Run 14 Front Squats 1 Rope Climb 15’ RX+ Legless MRX 10’ Core & Squat

Tempo Bench Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 3 Rounds For Time: (16min cap) 9 Dumbbell Push-ups (Right hand on Dumbbell) 18 Dumbbell Snatch (Right arm) 9 Right Arm Dumbbell Box Step-ups 9 Dumbbell Push-ups (Left hand on Dumbbell)

Tempo Deadlifts E3MOM 5 Sets X 3-6 Reps @ 50-75% **1sec Explode up -2sec Hold/Isometric Squeeze -3sec Down -2sec Reset** Team WOD 18min AMRAP: P1 – 12 Deadlifts / P2 – Deadlift Hold 6 Synchronized Over the Bar Burpees P2 – 12 Deadlifts / P1 – Deadlift Hold 6 Synchronized Over the Bar Burpees P1

HERO WOD “ARTIE” 20min AMRAP: 5 Pull-ups MRX Ring Rows 10 Push-ups 15 Air squats 5 Pull-ups MRX Ring Rows 10 Thrusters 95/65lbs MRX 75/55 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight- year veteran of

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona 19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 15min AMRAP: 10 Hang Snatch 95/65lbs RX+135/95 MRX 75/55 15 Wallball Step-Ups 10 Chest to Bar RX+5 Muscle-Ups (bar or ring) MRX Pull-Ups Box Heights = 24/20” RX+30/24” MRX 20/18” Wallballs = 20/14lbs MRX 20/10lbs Core,