WOD – Page 241 – CrossFit O'Fallon

Jan 20, 2015 by Mendy Finley 606

1-21

Strength: Hspu 3×10 Strict or weighted pullups 3×10 WOD: 15 min AMRAP 10 lateral burpees 10 deadlifts 225/155 5 chin-ups

Jan 19, 2015 by Mendy Finley 752

Strength: Power snatch + hang squat snatch + snatch emom Min 0-3 70% 3-11 75% WOD 7-5-3 Unbroken squat snatches 75/55 95/65 or > Ring dips Rest 2 min 7-5-3 Unbroken squat snatches 75/55 95/65 or > Ring dips Rest 2 min 7-5-3 Unbroken squat...

Jan 18, 2015 by Mendy Finley 677

1-19

Strength: Take 10 min to find a heavy power clean and jerk Then 8 min emom 2 power cleans + 1 jerk @ 80% of the weight you worked up to WOD: 8 min AMRAP 12 shoulder to overhead 95/65 10 box jumps 24/20 8 pullups

Jan 16, 2015 by Mendy Finley 660

“Partner WOD”

Partner WOD 100 pullups 75 power snatch 75/55 50 burpees 25 power cleans 165/115 On the minute for every minute partners switch with each other to complete the reps. Finisher: Run 800 or 1600m

Jan 15, 2015 by Mendy Finley 670

“11.4”

Strength: Front squat 2×8@70% 2×7@75% 6@75% Open WOD 11.4

Jan 14, 2015 by Mendy Finley 615

1-15

Strength: Strict press 3-3-3-3-3 Accumulate 2 min in a static overhead hold 95/65 WOD 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Situps

Jan 13, 2015 by Mendy Finley 617

1-14

Strength: Clean and Jerk emom 60% x 2 65% x 2 70% x 1 75% x 1 80% x 1 85% x 1 70% x 1 75% x 1 80% x 1 85% x 1 90% x 1 WOD Tabatas Kettlebell swing 53/35 Cal row Pushup Score is total reps

Jan 12, 2015 by Mendy Finley 659

1-13

Strength: Back Squat 5×5@80% WOD 14 min Even: 5 deadlifts 225/155 15 air squats Odd: AMRAP du’s

Jan 11, 2015 by Mendy Finley 1007

“CrossFit Disco”

Strength: Snatch emom 60% x 2 65% x 2 70% x 1 75% x 1 80% x 1 85% x 1 70% x 1 75% x 1 80% x 1 85% x 1 90% x 1 WOD “CrossFit Disco” 10-9-8-7-6-5-4-3-2-1 Power Cleans @ 75% of bodyweight Pullups

Jan 9, 2015 by Mendy Finley 665

1-10

Partner WOD 4 rounds each for time of: 5 hspu 10 power cleans 135/95 15 burpees 20 kb swings 53/35 25 wallballs 20/14 Partner A must complete a full round before partner B starts their round.

Jan 8, 2015 by Mendy Finley 624

1-9

Strength: Friday RDLs 5×8 Open WOD 13.2 Finisher Bar holds

Jan 7, 2015 by Mendy Finley 590

1-8

Strength: EMOM power clean + hang clean + clean Min 0-3 60% Min 3-6 65% Min 6-9 70% 150 kb swings 50 evil wheels Reps and sets may be broken up anyway you like

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