17 hours ago by Mendy Finley 8 4-29 Strength: Snatch – 11 EMOM Wave 1 (45%x2, 50%x2, 55%,x1, 60%x1, 65%x1) Rest 1 Minute Wave 2 (50%x1, 60%x1, 65%x1, 70%x1, 75%x1) WOD: 3 rounds Run 400m 20 alt db or kb snatches 50/35Read more
2 days ago by Mendy Finley 13 4-27 32:00 Partner* AMRAP • 36 Thrusters (95/65) • 36 Burpees over Bar • 36 Hang Power Cleans • 36 Ab Mat Sit-ups • 400 Meter Run with weight (sandbag/slamball/Wallball/vest/etc) *athletes split reps, run together with one objectRead more
3 days ago by Mendy Finley 22 4-26 Strength: Deadlift – 5 x 2 @ 85% *5 Sets of 2 Reps* WOD: 14 min amrap 5-10-15-20-25-30-….. KB Swings *after each round run 200mRead more
5 days ago by Mendy Finley 29 4-24 Strength: Snatch – 1 RM WOD: 25-20-15-10-5 Power snatch 95/65rx. 115/80E Box jumps 24/20Read more
6 days ago by Mendy Finley 32 4-23 Strength: Back squat – 5 x 3 @ 70% *4 Sets of 3 Reps* WOD: 50 HSPU 75 Pull-ups 100 air squats *divide reps anyway you likeRead more
7 days ago by Mendy Finley 30 4-22 Power Clean – 1 RM WOD: “Incredible Hulk” 20 min AMRAP: 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75Read more
9 days ago by Mendy Finley 32 4-20 Partner WOD 30 rounds 4 wallballs 4 pull-ups 4 burpees 4 db snatches 50/35 Divide reps anyway you likeRead more
10 days ago by Mendy Finley 35 4-19 Strength: Deadlift – 5 x 3 @ 80% *5 Sets of 3 Reps* WOD: 2 rounds 30 KB swings 53/35 10 box jumps 24/20 30 goblet squats 53/35 10 box jumps 24/20 30 kb Push Press 53/35 (15 ea arm) 10 box jumps 24/20Read more
11 days ago by Mendy Finley 37 4-18 Strength: Push Press – 5 x 2 @ 90% *5 Sets of 2 Reps* WOD: 7 min amrap 3-6-9-12-15-18-21-…. Shoulder to overhead 115/80 Toes to barRead more
12 days ago by Mendy Finley 39 4-17 Strength: Snatch – 11 EMOM Wave 1 (45%x2, 55%x2, 65%,x1, 70%x1, 75%x1) Rest 1 Minute Wave 2 (70%x1, 75%x1, 80%x1, 85%x1, 90%x1) WOD: 15-12-9 Snatch (full squat) 115/80rx, 165/115E *after each round complete 50 DU’s Rest 4 min 9-6-3 Snatch...Read more
13 days ago by Mendy Finley 39 4-16 Strength: Back squat – 5 x 2 @ 90% WOD: Cindy x3 20 min amrap 15 pull-ups 30 push-ups 45 air squatsRead more
14 days ago by Mendy Finley 32 4-15 Strength: Power Clean – 11 EMOM Wave 1 (45%x2, 55%x2, 65%,x1, 70%x1, 75%x1) Rest 1 Minute Wave 2 (70%x1, 75%x1, 80%x1, 85%x1, 90%x1) WOD: “Fore” Max Reps in: 4 minutes of Clean and Jerks, 135/95 4 minutes of Rowing for Calories...Read more