Mendy Finley – Page 40 – CrossFit O'Fallon

Oct 26, 2022 by Mendy Finley 211

10-27

Power snatch + snatch + OHS (Build to heavy) WOD 9 min EMOM 15 db rows 10 pushups or 5 HSPUs

Oct 25, 2022 by Mendy Finley 232

“Work it Wednesday”

“Work it Wednesday” 2000m row 50 no push-up burpee + box step up 1000m row 50 over/unders 24/20 500m row 50 toes to bar Row can be subbed for a bike, ski, or run

Oct 24, 2022 by Mendy Finley 213

2 push presses + 2 push jerks (Build to a heavy) WOD 30 pull-ups 15 squat cleans 135/95 20 c2b pull-ups 10 squat cleans 185/125 10 bar muscle ups 5 squat cleans 225/155 Fitness 95/65, 115/75, 135/95 Lifestyle 75/55, 95/65, 95/65. Modify pull-ups...

Oct 23, 2022 by Mendy Finley 226

10-24

Back Squat 6-4-2-1 WOD 5 rounds 100m farmers carry 5 bench presses (80%) :30 max bike cals *rest 2 minutes

Oct 21, 2022 by Mendy Finley 185

10-22

Partner WOD 100m farmers walk buy in 53/35 Then 70 thrusters 95/65 70 hand release pushups 70 bike, row, or ski Then 100m farmers walk 53/35 Complete each exercise in order, one partner working at a time. During the pushups, and cals, resting...

Oct 20, 2022 by Mendy Finley 226

10-21

Build to a heavy Clean + hang power clean + 2 front squats WOD “Helen” 3 rounds 400m run 21 kb swings 53/35 12 pull-ups Lifestyle: jumping pull-ups, kb 35/26

Oct 19, 2022 by Mendy Finley 189

10-20

Build to a heavy Push press + push jerk + 2 split jerks WOD 6 rounds 6 HSPUs 12 hollow rocks 18 mountain climbers Fitness/lifestyle modify HSPUs as needed.

Oct 18, 2022 by Mendy Finley 274

“Work it Wednesday”

Just a heads up the HVAC people should be out tomorrow to fix the heaters. It will be a chilly morning. “Work it Wednesday” WOD “The Ghost” 6 rounds Min 1 : max cal row Min 2: max burpees Min 3: max DU Min 4: rest

Oct 17, 2022 by Mendy Finley 205

10-18

Build to a heavy Power snatch + snatch + OHS WOD 10 hang power snatches 155/105 20 dumbell step ups 24/20 (50/35) 30 toes to bar 40 cal bike or row Fitness: 115/75 Lifestyle: 75/55 , knee raises, no weight on step ups

Oct 16, 2022 by Mendy Finley 212

10-17

Back Squat 8-6-4-2 WOD 12 min amrap 9 front squats 95/65 6 ground to overhead 95/65 3 muscle ups Fitness: pull-ups Lifestyle: assisted pull-ups, 75/55

Oct 14, 2022 by Mendy Finley 196

10-15

Partner WOD Min 0-5 max rounds of Cindy Min 5-9 find a max snatch Min 9-14 max rounds of Cindy Min 14-18 find a max clean One partner works at a time

Oct 13, 2022 by Mendy Finley 220

10-14

Build by feel Power clean + front squat + hang power clean WOD 21-18-15-12-9-6-3 Wall balls 20/14 Cal row or bike Lifestyle: 14/10 WB

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