WOD – Page 131 – CrossFit O'Fallon

Apr 19, 2019 by Mendy Finley 500

“Partner Jack”

“Partner Jack” 20 min amrap 10 push press 115/75 10 kb swings 53/35 10 box jumps 24/20 *partner A completes 1 full rd while partner B rests and vice versa

Apr 18, 2019 by Mendy Finley 871

“Jesus WOD”

“Jesus WOD” 20 burpees Run 200 40 Front Squats 95/65 Run 400 60 pull ups Run 400 40 Front Squats 95/65 Run 200 20 burpees

Apr 17, 2019 by Mendy Finley 502

4-18

EOMOM – 10 5 Deadlifts WOD 6 rounds With kbs 53/35 or dbs 50/35 Overhead carry (down and back) Front rack carry (down and back) Farmer carry (down and back) Accumulate a :60 plank

Apr 16, 2019 by Mendy Finley 467

Wednesday 10 min to practice Slow descent from handstand Work it Wednesday WOD On a running clock Amrap Min 0-8 200m Run 15 Push ups 10 Box jumps 24/20 Amrap Min 8-16 10 cal bike 15 Sit-ups 10 Lunges Amrap Min 16-24 12 cal row 10 alt db snatches...

Apr 15, 2019 by Mendy Finley 527

4-16

14 minutes Every other minute on the minute 3 Snatches You choose the weight, build if your technique is great WOD Power Snatch 95/65 rx, 135/95E 15-12-9 *after each round complete 50 DU’s Rest 4 min 9-6-3 Power Snatch 115/80rx, 165/115E *after...

Apr 14, 2019 by Mendy Finley 554

4-15

Back Squats 5-5-5-5 (Climbing) WOD 17 minutes 100 pull-ups 200 push-ups 300 squats *you may partition the reps any way you want. your score is either your total reps completed or your time to complete all the reps.

Apr 12, 2019 by Mendy Finley 530

4-13

7 rounds 14 kb swings 53/35 14 power cleans 95/65 14 box jumps 24/20 14 wallballs 20/14 14 cal bike or row One athlete works at a time

Apr 11, 2019 by Mendy Finley 579

4-12

Good Luck to Rachael as she leaves for the Air Force today!! Deadlifts 3×5 Use last weeks heaviest weight WOD * EOMOM in 23 minutes * 1 min Deadlifts (155/105) * 1 min Rest * 1 min Box Jump Overs 24/20 * 1 minute Rest * 1 min Hang Power...

Apr 10, 2019 by Mendy Finley 730

4-11

Strict Press 5-5-5-5 WOD 5 rft 6 Turkish getups 53/35 :30 handstand hold 20 sit-ups

Apr 9, 2019 by Mendy Finley 564

4-10

Wednesday Gymnastic benchmark 50 Kipping pull-ups for time Or 30 strict pull-ups for time WOD “The longest Mile” 4 Rounds for Time * 10 Burpees * 100 meter Run * 10 Air Squats * 100 meter Run * 10 Push-Ups * 100 meter Run * 10 Sit-Ups...

Apr 8, 2019 by Mendy Finley 543

4-9

12 min EMOM 2 Clean and jerks– start at 50% of your max, increase weight each minute, if your technique is great. WOD Tabata Thrusters 95/65 Rest 2 minutes Double unders

Apr 7, 2019 by Mendy Finley 575

4-8

Back squat 4×5 Use the weight from your final set last Monday for all 5 sets. WOD 5 rft 10 ttb 10 power cleans 95/65 10 front rack lunges 95/65

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