Mendy Finley – Page 61 – CrossFit O'Fallon

Dec 29, 2021 by Mendy Finley 197

12-30

Superset: Strict Handstand push-ups 3-3-3-3-3 Strict pullup 3-3-3-3-3 WOD 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Situps *modify handstand hold with overhead barbell hold

Dec 28, 2021 by Mendy Finley 205

12-29

Holiday hours: December 31st: open gym 4am-7am classes 7&8am New Years Day: open gym 9-11am Snatch wave 3 rounds 1 rep OTM x 5 minutes Start at 75% of your max and increase by 5-10lbs each minute. Reset to 75% at the start of each round. WOD...

Dec 27, 2021 by Mendy Finley 201

12-28

Spend 10 minutes warming up the clean and jerk, and toes to bar. WOD Competitor 50 clean and jerks 185/125 75 toes to bar *complete in any order you want to accomplish the work Fitness 50 clean and jerks 135/95 75 toes to bar *complete in any...

Dec 26, 2021 by Mendy Finley 189

12-27

Sojourn test Find a max or near max goblet squat for 10-15 reps Wendler Back Squat 65% x 5 75% x 5 85% x 5+ (max effort set) *use 90% of your max for the above percentages. **you can also choose front squats instead but stick with them for the...

Dec 23, 2021 by Mendy Finley 367

“12 Days of Christmas”

Class times today: open gym 4-7, 7&8 classes “12 days of Christmas” 1 hspu 2 lateral bar hops 3 hand release push-ups 4 push press 95/65 5 SDHP 95/65 6 burpees 7 pull-ups 8 thrusters 95/65 9 toes 2 bar 10 kb swings 11 box jumps 12 lunges The...

Dec 22, 2021 by Mendy Finley 252

12-23

Holiday hours: 12/24 open gym 4am-7, class 7,8 am 12/25 closed – enjoy time with friends and family! Deadlift 1-1-1-1-1 WOD Competitor/Fitness “Iron Patriot” 50 strict press 95/65 Each break, stop and do 25 sit ups Lifestyle: Use a weight...

Dec 21, 2021 by Mendy Finley 229

12-22

Holiday hours! 12/24 open gym 4am-7, class 7,8 am 12/25 closed 3 position Snatch (Hip,knee, floor) 1-1-1–1-1 WOD 15 min AMRAP 50 plyo skiers (45) 15 Russian kb swing 53/35 10 lunges 5 strict pullups 50 plyo skiers (45) 15 goblet squats 53/35 10...

Dec 20, 2021 by Mendy Finley 247

12-21

On a running clock Tempo back squats 3 x 12 On the 3 minute :03 down and :03 up Row, bike, or ski 12/10 cals OTM x 5 min 2:00 min rest Tempo presses 3×12 on the 3 minute :03 down and :03 up Row, bike, or ski 12/10 cals OTM x 5 min **choose...

Dec 19, 2021 by Mendy Finley 212

12-20

WOD Competitor 2000m row 100 DU 10 single arm db thruster (r) 50/35 10 single arm db thruster (l)50/35 1000m row 80 DUs 8 Turkish getups (r) 35/26 8 Turkish getups (l) 35/26 500m row 4 muscle ups 4 wall walks *fitness trade muscle ups for strict...

Dec 17, 2021 by Mendy Finley 210

12-18

25 min amrap – partner WOD “Ho Ho Holy Cow” 25 Snatches 95/65 25 Air Squats 25 Narrow Hand Push-Ups 25 Thrusters 95/65 25 Assault bike Calories 25 Cleans (hang) 95/65 25 Lunges (each leg) 25 Air Squats 25 Up Downs (AKA Burpees) 25 Sit-Ups

Dec 16, 2021 by Mendy Finley 232

12-17

2 cleans + 1 pause split jerk 1-1-1-1-1 WOD Competitor/Fitness 50-40-30-20-10 Wall balls 20/14 Kb swings 53/35 Lifestyle 50-40-30-20-10 Wall balls 20/14 Kb swings 35/26M

Dec 15, 2021 by Mendy Finley 218

12-16

5 max effort sets of your strongest variation of handstands Handstand walks, hspu’s, handstand holds, etc *if you are unable to be inverted, complete 5 sets of Z presses. WOD All levels 10 min Amrap 20 Mountain climbers 20 Sit-ups

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