Mar 7, 2014 by Mendy Finley 633 3-8-2014 Strength: Deadlift : 5-5-5-5 WOD: 20 min AMRAP 10 power cleans 115/75 15 air squats 20 butterfly sit-upsRead more
Mar 5, 2014 by Mendy Finley 614 3-6-2014 Strength: 7 sets of the following complex: 2 push press+ 1 split jerk WOD: Tabatas Push press 95/65 Calorie row Wall ball shots Friday: 14.2Read more
Mar 4, 2014 by Mendy Finley 862 AMRAP Strength: Snatch 2@60%, 2@70%, 1@80%, 3 attempts at a heavy single. WOD: Against a 16 minute running clock: 0-4 AMRAP du’s 4-8 thrusters 95/65 8-12 pull-ups 12-16 power snatch 95/65Read more
Mar 3, 2014 by Mendy Finley 639 3-4-2014 Strength: Back squat 6@70%, 6@75%, 6@80%, 4@85%, 3@90%, 6@75% WOD: 5-10-15-20-15-10-5 Kb swing 53/35 Goblet squat 53/35 Push-upsRead more
Mar 2, 2014 by Mendy Finley 753 15-12-9 Strength: 2 cleans+ 1 jerk @ 60% 2 cleans + 1 jerk @70% 1 clean + 1 jerk @80% 3 attempts at a heavy single c&j WOD: 15-12-9 Burpee box jumps Ground to overhead 115/75 rx 135/95 comp Pull-upsRead more
Feb 28, 2014 by Mendy Finley 594 3-1-2014 Strength: Thruster 3-3-3-3-3 3 RDS: 30 seconds pull-ups 30 seconds rest 30 seconds squats 30 seconds rest 30 seconds kb ground to overhead 53/35 30 seconds restRead more
Feb 27, 2014 by Mendy Finley 596 “14.1” Back Squat: 10@60%, 8@65%, 6@70%, 6@75%, 6@80%, 4@85% Workout 14.1 10-minute AMRAP: 30 double-unders 15 power snatches, 75 / 55 lb.Read more
Feb 26, 2014 by Mendy Finley 577 2-27-2014 Strength: Power Snatch 3@70%, 3@75%, 3@80%, 3RM WOD: 20-18-16-14-12-10-8-6-4-2 Handstand hold (seconds) Hollow rocks Supermans Sit-upsRead more
Feb 25, 2014 by Mendy Finley 697 2-26-2014 Strength: Strict press 5-5-5 Push press 3-3-3 Jerk 1-1-1 WOD: 3 min 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings 53/35 Rest 3 min 5 min 10 burpees 20 toes to bar 30 shoulder to overhead 95/65 40 kb swings 53/35 Rest 3 min...Read more
Feb 24, 2014 by Mendy Finley 650 2-25-2014 Strength: Power Clean 3@70%, 3@75%, 3@80% WOD: 12 emom Even: 3 hspu rx, 5 hspu comp Odd: deadlift 225/155 rx, 275/185 compRead more
Feb 23, 2014 by Mendy Finley 578 2-24-2014 Strength: Front Squat: 5@60%, 5@65%, 5@70%, 5@75%, 4@80%, 4@85% WOD: 2 min: pull-ups 2 min: rest 2 min: burpees 2 min: rest 2 min: burpee pull-ups 2 min: rest 2 min: wall ball *score is total repsRead more
