WOD – Page 248 – CrossFit O'Fallon

Oct 14, 2014 by Mendy Finley 639

“Elizabeth”

Strength: 15 min emom 1 clean and jerk Build each min to a 1rm WOD: “Elizabeth”

Oct 13, 2014 by Mendy Finley 598

“Cindy”

Strength: Strict press 5-5-5 Push press 3-3-3 WOD “Cindy”

Oct 10, 2014 by Mendy Finley 510

10-11

Strength: Turkish get up 12 ea arm Wod: 60 kb swing 53/35 30 hand release pushups 15 pullups 40 kb swings 20 hand release pushups 10 pullups 20 kb swings 10 hand release pushups 5 pullups

Oct 9, 2014 by Mendy Finley 686

10-10

Strength: Back squat 2×3@70% 3@80% 3+@90% WOD: 21 overhead squats 95/65 115/75 50 du’s 15 thrusters 50 du’s 9 clean and jerks 50 du’s

Oct 8, 2014 by Mendy Finley 623

10-9

WOD: Tabata “fight gone bad” Wallballs 20/14 Boxjumps 20″ Push press75/55 Sdhp 75/55 Cal row

Oct 7, 2014 by Mendy Finley 763

10-8

Strength: 10 emom 3 pos clean 75-80% WOD: 5 rds 400 m run 6 clean&jerks 135/95

Oct 6, 2014 by Mendy Finley 573

10-7

Strength: Snatch emom 10 *first 5 min 2 reps at 70-80% Last 5 min 1 rep at 80-90% WOD 10-8-6-4-2 Hspu Power snatch 115-75

Oct 5, 2014 by Mendy Finley 587

10-6

Strength: Front Squat 20 min to find a 1rm WOD 10 min AMRAP 10 pullups 8 thrusters 95/65 6 burpees

Oct 3, 2014 by Mendy Finley 601

10-4

“Chipper” 25 pullups 25 squat cleans 95/65 25 pushups 50 overhead walking lunges 45/25 100 mountain climbers 50 overhead walking lunges 25 pushups 25 squat cleans 95/65 25 pullups

Oct 2, 2014 by Mendy Finley 680

10-3

Deadlift 2×5@65% 5@75 5@85% WOD 5rds 15 kb swings 53/35 10 plyo pushups

Oct 1, 2014 by Mendy Finley 591

10-2

Strength: Back Squat 2×5@65% 5@75% 5+@85% WOD: 12 min AMRAP 20 du’s 5 toes to bar 10 front squat 115/75

Sep 30, 2014 by Mendy Finley 860

10-1

Strength: Emom 10 Hang snatch+snatch 70% or greater WOD: 5 rds 30 sec wallball 30 sec rest 30 sec burpee 30 sec rest Post WOD 3×8 pendalay row Keep up the hard work Rob!

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