Mendy Finley – CrossFit O'Fallon

4 hours ago by Mendy Finley 31

9-22

Deadlift :10 EMOM (3Reps, Build by Feel) Benchmark WOD: “11.2” AMRAP in 15 Minutes 9 Deadlifts (155/100 lb) 12 Push-Ups 15 Box Jumps (24/20 in)

1 day ago by Mendy Finley 34

9-21

Strength: Snatch 60%x2, 70%x2, 80%x1, HS WOD: 21-15-9 Power snatch 95/65 TTB

2 days ago by Mendy Finley 98

9-20

10 x 2 Minute Rounds of: 5 hspu’s 10 lunges 15 Wall Balls 20 KB Swings *rest 1 Minute after each round and pick up where you left off

3 days ago by Mendy Finley 89

9-19

Strength: Back Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: “Annie” 50-40-30-20-10 Double Unders Sit Ups

4 days ago by Mendy Finley 83

9-18

Strength: Clean & Jerk 60%x2+1, 70%x2+1, 80%x1+1, HS (2+1 = 2 Cleans, 1 Jerk) WOD: AMRAP 10: 5 Power Cleans, 135/95 10 Push ups 15 Air Squats

6 days ago by Mendy Finley 55

Partner WOD: 30 Minute AMRAP: 5-10-15-20-25-30-35-….. Box jumps or steps Kb swings Goblet squats *divide reps any way you like *after each round of all three movements, both partners run a 200 together.

7 days ago by Mendy Finley 79

“Hammer”

Hero WOD: “Hammer” Five Rounds, each for time, of: Power clean, 5 reps 135/95 Front squat, 10 reps 135/95 Jerk, 5 reps 135/95 20 Pull-ups Rest 90 seconds

8 days ago by Mendy Finley 73

9-14

Strength: Back Squat 3 @ 60-70%, 3 @ 70-80%, 3 @ 80-90% WOD: 12 Minute AMRAP: 5 burpees 10 push-ups 15 medball squat jumps 20/14

9 days ago by Mendy Finley 83

9-13

Strength: Clean & Jerk 60%x2+1, 70%x2+1, 80%x2+1, HS (2+1 = 2 Cleans, 1 Jerk) WOD: “Hang 10” 10 AMRAP: 10 Hang Power Cleans 135/95 20 Sit-ups 40 Double Unders Lifestyle 95/65 or less

10 days ago by Mendy Finley 80

9-12

Strength: Snatch 60%x2, 70%x2, 80%x2, HS WOD: 3 Rounds: 1 Minute hang power snatches 95/65 1 Minute rest 1 Minute wallballs 20/14 1 Minute rest

11 days ago by Mendy Finley 96

9-11 Tribute

“911 Tribute” 2001 Meter Row or Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Burpee Chest To Bar Pullups 11 Power Cleans 170/120 11 HSPU 11 KB Swings 70/53 11 T2B 11 Deadlifts 170/120 11 Push Jerks 110/75 2001 Meter Run or Row

13 days ago by Mendy Finley 69

9-9

Partner WOD: For 20 Minutes: Minute 0-10 Partner A – 15/12 calories on bike or row Partner B – 5 push-ups 10 sit-ups *switch after Partner A finishes bike, Partner B can rest until A finishes bike, and vice versa. Minute 10-20 Partner A – 15/12...

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