Mendy Finley – Page 21 – CrossFit O'Fallon

Jul 6, 2023 by Mendy Finley 176

7-7

Strength: Strict Press/Jerk Complex – Build to Heavy (4 Strict Press + 2 Jerks) WOD: 4 Rds 20 Sit-ups 15 shoulder to overhead 95/65 10 burpees Lifestyle: 75/55

Jul 5, 2023 by Mendy Finley 137

7-6

Strength: Deadlift – 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: “Grip Test” 9-15-21-15-9 KB swing 53/35 Toes to bar

Jul 4, 2023 by Mendy Finley 167

HSPU work: 5 sets max effort Strict HSPUs Or Kipping HSPUs Or Max handstand hold Or Z-presses Choose your toughest option based on your level of hspu WOD: Buy in: 1000m row Then 3 rounds of: With right arm: overhead carry 50’ Front rack carry 50’...

Jul 3, 2023 by Mendy Finley 169

7-4

7am & 8am classes only! Happy 4th of July! WOD: “Team 1776” 3 or 4 person team KB swings 53/35 Box Jumps 24/30 Air squats Push-ups Burpees Pull-ups *goal is to complete 1776 reps total of the above movements. Cycle through the movements in...

Jul 2, 2023 by Mendy Finley 175

7-3

July 4th hours will be 7&8am only! Strength: *Athletes Choice* Snatch or Clean Complex – Build to Heavy (3 Powers + 3 OHS or Front Squat) WOD: 10 minute ladder: 3-6-9-12-15-… Power snatches 95/65 *25 DUs after each round of power...

Jun 30, 2023 by Mendy Finley 127

7-1

Partner WOD: “Mountain Expedition” In teams of 3: Lift 15,000# from ground to overhead (Snatch or Clean & Jerk) Box Jump 3200” One athlete will work at a time, choose a weight to cycle and an appropriate box jump height.

Jun 29, 2023 by Mendy Finley 197

“Bradley”

Hero WOD: “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds

Jun 28, 2023 by Mendy Finley 161

6-29

Strength: Push Press – Build to Heavy 10 WOD: 10 min AMRAP 10/8 bike cals 10 bottoms up kb press 53/35 (5 ea. arm) :30 plank hold Fitness: 35/26 Lifestyle: lighter

Jun 27, 2023 by Mendy Finley 181

“Work it Wednesday”

Work it Wednesday: 6 min amrap 10 Deadlifts 135/95 10 box jumps or step ups 24/20 Rest 3 min 6 min amrap 10 Med ball Squat jumps 20/14 10 med ball sit-ups Rest 3 min 6 min amrap 10 kb swings 53/35 10 goblet squats 53/35

Jun 26, 2023 by Mendy Finley 145

6-27

Strength: Back Squat – Build to Heavy 10 WOD: 5 rounds for time of: Lunge 25 feet 15 pull-ups 30 push-ups Lifestyle: banded or jumping pull-ups

Jun 25, 2023 by Mendy Finley 145

6-26

Deload Week Strength: Power Clean & Jerk – Build to 2 @ 80% WOD: 10-8-6-4-2 Power Clean 2-4-6-8-10 HSPU Comp 165/115 Fitness 135/95 Lifestyle: 95/65 , pike pushups

Jun 23, 2023 by Mendy Finley 138

6-24

Partner WOD: 20 min AMRAP Partner A Run 200m Partner B run 200m Partner A 10 shoulder to overhead 95/65 Partner B 10 shoulder to overhead 95/65 Partner A 15 kb swings 53/35 Partner B 15 kb swings 53/35

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