Mendy Finley – Page 101 – CrossFit O'Fallon

Jun 20, 2018 by Mendy Finley 709

6-21

Push press 3-3-3-3-3 Climb in weight *Dip and drive, no rebel’s of the knees WOD Tabata Row cals Push ups Post WOD Stretch/foam roll. Prepare for Friday’s fun!!! ??ATTENTION PARENTS!!?? We will be doing a summer CFO kids program starting July 10...

Jun 19, 2018 by Mendy Finley 685

6-20

10 minutes Work on snatch technique work 10 minutes Work on clean and jerk technique work WOD 4 minutes Max reps of squat snatches 115/80 Rest 2 minutes 4 minutes Max reps squat clean and jerk 165/115

Jun 18, 2018 by Mendy Finley 700

6-19

Tuesday Deadlift 5-5-5 WOD Amrap 12 20 DUs 5 toes to bar 5 deadlifts 225/155

Jun 17, 2018 by Mendy Finley 684

6-18

back Squat 10-10-10rm WOD Run 400m 20 front squats Run 400m 15 front squats Run 400m 5 front squats RX 95/65, E 135/95

Jun 15, 2018 by Mendy Finley 575

6-16

Partner WOD 20 minutes Partner A: run 400m Partner B: amrap 10 alt. db snatches 50/35, 15 WB 20/14

Jun 14, 2018 by Mendy Finley 676

6-15

Work on 3 position clean (Hip,knee,floor) WOD 3×3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans 135/95 Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest. After the rest pick up where...

Jun 13, 2018 by Mendy Finley 635

6-14

Deadlift 5-3-2-2-2 WOD 50 pull-ups 40 air squats 30 push-ups 20 Turkish get ups 53/35

Jun 12, 2018 by Mendy Finley 828

6-13

Skill work HSPU 15-20 minutes *piked push-ups, Handstand holds, kipping hspu’s, strict hspu’s, deficit hspu. Work at your skill level. WOD 5 rounds for reps of: 1 minute of box jumps, 24/20 1 minute push press 95/65 1 minute rest *elite: higher...

Jun 11, 2018 by Mendy Finley 637

6-12

Work on 3 position snatch (Hip,knee,floor) WOD WOD 1000m row 75 DU’s 25 power snatches 115/75 Elite go heavier on the snatches

Jun 10, 2018 by Mendy Finley 645

6-11

3rm front squat WOD 3 rounds 400m run 12 thrusters 95/65 12 pull-ups

Jun 8, 2018 by Mendy Finley 983

6-9

WOD 1 5 min for you and your partner to find a 1rm hang clean Rest 5 min WOD 2: High Five AMRAP 15 minutes: 8 power cleans 8 jerks 10 high 5 push-ups HOW: Partner A completes 8 power cleans then Partner B completes 8 power cleans Partner A...

Jun 7, 2018 by Mendy Finley 789

“Jay”

Hero WOD “Jay” AMRAP in 20 minutes 22 Air Squats 12 Toes-to-Bar 9 Burpees If you have a weight vest, wear it (20/14 lb) This British Hero WOD is dedicated to Lance Corporal James Brynin. In the early hours of 15 October 2013, the BRF deployed...

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