Mendy Finley – Page 73 – CrossFit O'Fallon

Jul 29, 2019 by Mendy Finley 483

7-30

5rm clean & jerk Do not have to be touch and go, take no more than 2 seconds after dropping the bar. WOD Using 65% of today’s 5rm 8 min amrap c&j.

Jul 28, 2019 by Mendy Finley 468

7-29

Pause OHS 5×3 *5 second hold in bottom WOD 5-10-15-20-15-10-5 OHS 95/65 TTB *Masters RX 75/55

Jul 26, 2019 by Mendy Finley 529

7-27

3 rounds Kb swings 53/35 Push-ups Power Snatches 95/65 Burpees Partner A works a full minute on one movement while partner B rests a full minute. Then switch…

Jul 25, 2019 by Mendy Finley 517

Hero WOD “Harper” AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups 15 Power Cleans (135/95 lbs) 21 Air Squats 400 meter Weighted Run (45/35 lb Plate) *you will take the plate off your bar run with it then put it back on for your cleans

Jul 24, 2019 by Mendy Finley 524

7-25

Thursday Deadlift 10-8-6-4-2 WOD EMOM 12 minutes 2 Turkish getups (1 each arm) *choose the most challenging weight you can.

Jul 23, 2019 by Mendy Finley 568

“Work it Wednesday”

“Work it Wednesday” Min 0-8 20 DUs or 40 singles 15 KB swings 53/35 Min 8-16 10/8 Assault bike cals 20 sit-ups Min 16-24 10 pushups 10 lunges Min 24-27 AMBAP (As many burpees as possible!)

Jul 22, 2019 by Mendy Finley 546

7-23

Find a Heavy 1 rep clean and jerk WOD 10-8-6-4-2 of: Power Cleans, 135/95 200m Run after every round. *if 135/95 is more than 70% of your 1rm, choose a lighter weight.

Jul 21, 2019 by Mendy Finley 751

7-22

Back squat Build to a 3rm WOD 15 min amrap 5 hspu’s 10 pull-ups 20 air squats

Jul 19, 2019 by Mendy Finley 493

7-20

Partner wod 20 min AMRAP 400 m run (together) 20 single arm kb thrusters 53/35 20 toes to bar 20 push-ups Divide reps anyway you like but run is together.

Jul 18, 2019 by Mendy Finley 503

7-19

EOMOM – 5 sets 5 cleans *building in weight Hero WOD “Randy” 75 snatches 75/55

Jul 17, 2019 by Mendy Finley 492

7-18

Deadlift 5-5-5 WOD 3 rds With right arm: Single arm overhead carry 50’ Single arm front rack carry 50’ Single arm farmer carry 50’ With left arm: Single arm overhead carry 50’ Single arm front rack carry 50’ Single arm farmer carry 50’ Accumulate...

Jul 16, 2019 by Mendy Finley 695

“Work it Wednesday”

“Work it Wednesday” Nine 2 minute amraps in 26 minutes 10 Box step ups or jumps 24/20 10 Kb swings 53/35 10 Goblet squats 53/35 10 Sit-ups *rest 1 minute after each amrap **pick up where you left off at the start of each new amrap.

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