Mendy Finley – Page 17 – CrossFit O'Fallon

Sep 29, 2023 by Mendy Finley 134

9-30

Partner WOD: 50 Power cleans 135/95 20 Pull-ups 50 Shoulder to overhead 135/95 20 Pull-ups 50 push-ups 20 pull-ups 50 kb swings 53/35 20 pull-ups Try to keep reps 50/50 between the partners.

Sep 28, 2023 by Mendy Finley 133

15.5

Benchmark WOD: “15.5” 27-21-15-9 Calorie Row Thrusters (95/65) Post WOD: 100 bicep curls 100 banded tricep extensions

Sep 27, 2023 by Mendy Finley 167

9-28

Strength: Snatch 60%x2, 70%x2, 80%x1, HS WOD: 6 RFT: 6 hspu 12 kb swings 53/35 200m run

Sep 26, 2023 by Mendy Finley 186

Deadlift :10 EMOM (2 Reps, Build by Feel) WOD: On a 25-Minute clock: As many Rounds as possible in 5 Minuteutes of: 10 strict pull-ups, 20 push-ups, 30 squats Then, as many Rounds as possible in 5 minutes of: 8 strict pull-ups, 16 push-ups, 24...

Sep 25, 2023 by Mendy Finley 152

9-26

Back Squat 1 RM WOD: 4 RFT: 20 wallballs 400m run

Sep 24, 2023 by Mendy Finley 146

9-25

Strength: Clean & Jerk 60%x2+1, 70%x2+1, 80%x1+1, HS (2+1 = 2 Cleans, 1 Jerk) WOD: 10 Minute AMRAP: 6 power cleans 9 lateral burpees 12 TTB *use 70% of your heaviest C&J

Sep 22, 2023 by Mendy Finley 122

9-23

Partner WOD: 15 Minute AMRAP 30 Db snatches 50/35 30 Air squats 15 burpees Rest 2 Minute 5 Minute Power Clean 165/115 *you can choose a heavier or lighter clean. One athlete works at a time

Sep 21, 2023 by Mendy Finley 172

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)

Sep 20, 2023 by Mendy Finley 219

9-21

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

Sep 19, 2023 by Mendy Finley 226

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

Sep 18, 2023 by Mendy Finley 219

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

Sep 17, 2023 by Mendy Finley 223

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

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