Mandee

Team WODs: WOD #1 1600m Row For Time (Rules = Athletes must switch every 400m; 1 in Low Plank / 1 Rowing) **8min time cap** Rest 2min from Time Cap WOD #2 20min AMRAP: Partner 1 – 10 Pull-ups MRX Ring Rows Partner 2 – 10 Pull-ups Partner 1 – 10 Dumbbell Push-up (Right arm) […]

Bench Press 5 x 10 E3MOM 50-60% 3 Rounds For Time: (15min cap) 30 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Over the Bar Burpees 10 Shoulder to Overhead 115/75 RX+ 155/105 MRX+ 75/55lbs 15 Ring Dips RX+ Strict MRX Bar Dips Core & Chest Development 2×10 Banded Push-ups 2x30sec L-sit Hold

Sumo Deadlift Build Up E3MOM 10 – 5 – 15 – 5 – 1 5 Sprint Rounds For Time: (40min cap) 400m Run / Row or 1k Bike 25 Wallball Sit-Ups 20/14 MRX 20/10 15 Bodyweight Sumo Deadlifts REST 1 minute between each Round Core, Guns & Grip Development 10 Heel Claps Over the Bar

Cluster Build Up E2MOM x 16min 1 Clean to 2 Hang Squat Clean to 1 Shoulder to Overhead “Labor Pains” by DB For Time: (16min cap) 1 Clean 155/105lbs RX+185/125 MRX115/75 2 Hang Squat Cleans *can thruster out of last rep* 1 Shoulder to Overhead 25 Doubles or Crossovers 2 Cleans 4 Hang Squat Cleans

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 40 Pull-ups 60 Pistols, alt legs MRX 60 Lunges (alt legs) Core &

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap) 800m Run 49 Push-Ups 49 Sit-Ups Ab-mat Unanchored 49 Air Squats U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on

CrossFit Games Master’s WODs 2019 Master’s WOD 1 For Time: (7min cap) 500m Row 30 Bar Facing Burpees Rest 5min Master’s WOD 2 5 Rounds For Time: (23min cap) 3 Rope Climbs 15′ MRX 2 Rope Climbs 15’ 15 Front Squats 115/75 Ages 50-54 95/65 Ages 55+ 95/65lbs 60 Double Unders Stretching & Flexibility Development

“What Girl is It” by DB For Time: (35min cap) 200m Run or 0.5k Bike 15 Overhead Squats 15 Toes to Bar 250m Row 15 Thrusters 15 Pull-Ups 400m Run or 1k Bike 15 Deadlifts 15 Handstand Push-Ups MRX 2/4″ Rise 500m Row 15 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 15 Sumo

Complex Build Up E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Tag Team 16min Ascending AMRAP: Partner 1 = 1 Pull-Up RX+Chest to Bar MRX Ring Row 1 Power Snatch 95/65 RX+115/75 MRX 75/55 1 Hang Squat Snatch 1 Box Jump Over 24/20″ RX+30/2 MRX 20/18” Partner 2 = Slap Hands to

Split Jerk Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 4 Rounds For Time: (18min cap) 600m Run / Row or 1.5k Bike 6 Hang Split Cleans (alt legs) 12 Split Jerks (alt legs) REST 1min after Each Round Barbell Weights = 135/95 RX+155/105 MRX 95/65 Handstand Walk &