Mendy Finley – Page 122 – CrossFit O'Fallon

Nov 7, 2014 by Mendy Finley 940

“Partner WOD”

Strength Strict Press 3-3-3-3-3 Team AMRAP 15 minutes 50 wb 20/14 40 kbs 53/35 30 ttb 200 m row One partner works at a time, divide the workload anyway you like.

Nov 6, 2014 by Mendy Finley 574

11-7

Strength: 5rm deadlift 3 rds 1 min pullups 1 min ohs 75/55 1 min sit ups 1 min bar hops / du’s 1 min rest

Nov 6, 2014 by Mendy Finley 664

Snatch Start with 60% of 1rm increase by 3-5% until you reach your heaviest good lift for the day 9 min AMRAP 3 power snatches 95/65 5 hspu 7 box jumps 24/20 Finisher 33 burpees “happy birthday Kirsten Love”

Nov 4, 2014 by Mendy Finley 711

“Air Force”

Strength: Turkish getup 12 each arm “Air Force”

Nov 3, 2014 by Mendy Finley 648

11-4

Strength: Clean and jerk Start with 60% of 1rm increase by 3-5% until you reach your heaviest good lift for the day WOD: 1000 m row 50 kb swings 53/35 30 box jumps 24/20

Nov 2, 2014 by Mendy Finley 600

11-3

Strength: Back squat 8@60% 8@65% 8@70% 8@75% WOD: 3 min AMRAP 5 pullups 5 hr pushups 6 min AMRAP 30 mountain climbers 10 burpees 3 min AMRAP 5 pullups 5 hr pushups *competitors do chest to bar pull-ups*

Oct 31, 2014 by Mendy Finley 1005

“Partner WOD”

Strength: OHS 5×3 “Partner WOD” 20 min AMRAP Buy in: Row1600 (each partner rows 800) 10 Hang Power cleans 115/75 10 Pullups 20 Air squats

Oct 30, 2014 by Mendy Finley 639

“Happy Halloween”

Strength: “Walking” deadlifts 3-3-3-3 Halloween WOD 10/31 31 kb swings 53/35 31 double unders 31 pushups 31 walking lunges 31 bar hops 31 kb snatches 53/35 31 situps 31 burpees 31 goblet squats 53/35 31 deadlifts 135/95 **only...

Oct 29, 2014 by Mendy Finley 929

“Macho Man”

Strength: 4×5 Handstand pushups 4x me strict or weighted pullups “Macho man” *15 min time cap

Oct 28, 2014 by Mendy Finley 639

10-29

Strength: Snatch segment pull – pull to knee, pull to hip, finish lift from high hang 4 sets 3×3 snatch @ 60% WOD/ 7 rds 7 power snatch 96/65 7 toes to bar

Oct 27, 2014 by Mendy Finley 674

10-28

Strength: Back squat 10@60% 10@65% 10@70% WOD: 75 wallballs 20/14 20 pullups 30 box jumps 24/20 25 burpees

Oct 26, 2014 by Mendy Finley 567

10-27

Strength: 4 sets: 3 position clean floor, knee, hip 3 cleans + 1 jerk x 3 sets at 60% 4 rds 1 min kb swings 53/35 1 min abmat situps 1 min du’s 1 min rest

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