Mendy Finley – Page 76 – CrossFit O'Fallon

Jun 12, 2019 by Mendy Finley 486

6-13

Deadlift 10-8-6-4-2 WOD 150 KB swings 53/35 *15 push-ups each time you rest **rest=any time the kb stops moving!

Jun 11, 2019 by Mendy Finley 538

6-12

6 rounds :35 work / :25 rest 1)Assault bike cals 2)flutter kicks 3)Wallballs 20/14 4)Hang power snatch 75/55 *Cycle through the 4 exercises

Jun 10, 2019 by Mendy Finley 662

6-11

15 minutes to find a 3rm front squat WOD 3 rounds 400m run 12 thrusters 95/65 12 pull-ups

Jun 9, 2019 by Mendy Finley 521

5 sets of: 3 position clean (Hip, knee, floor) WOD 3×3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans 135/95 Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest. After the rest pick up where you left...

Jun 7, 2019 by Mendy Finley 564

6-8

Partner WOD 1600m run 160 wallballs 160 kb swings 53/35 You can divide the run and reps anyway you like, or complete straight through. For example: 4 rds: 400m run 40 wallballs 40 swings *runs must be performed together but only one partner works...

Jun 6, 2019 by Mendy Finley 740

“Klepto”

“Klepto“ 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145/100

Jun 5, 2019 by Mendy Finley 723

6-6

Turkish get ups 10 each arm WOD 10-9-8-7-6-5-4-3-2-1 Toes to bar 1-2-3-4-5-6-7-8-9-10 Power snatch 95/65

Jun 4, 2019 by Mendy Finley 482

“Work it Wednesday”

“Work it Wednesday” 7 minute amrap 10 Single arm clean and jerks 50/35 25 DUs Rest 2 min 7 minute AMRAP 5 handstand push-ups 10 air squats 15 sit-ups Rest 2 min 7 min amrap Assault bike cals 10/8 :30 plank hold

Jun 3, 2019 by Mendy Finley 565

6-4

Pause back squats 3-3-3-3-3 *3 second hold in the bottom WOD 3 rounds 1 min wallballs 1 min pull-ups 1 min burpees 1 min rest

Jun 2, 2019 by Mendy Finley 654

6-3

Clean and jerk Every other minute on the minute For 5 rounds 2 clean and jerks @70% or greater of your 1rm WOD Run 800m 5 hang power cleans 135/95 5 jerks Run 400m 10 hang power cleans 135/95 10 jerks Run 200m 15 hang power cleans 135/95 15 jerks...

Jun 1, 2019 by Mendy Finley 606

6-1

Partner WOD 20 min as far as possible Climb the ladder 2-4-6-8-10-12-….. Wallballs Ground to overhead Cal row or cal bike *one partner works at a time

May 30, 2019 by Mendy Finley 544

5-31

Deadlift 5-5-5 touch and go WOD AMRAP in 15 minutes *9 Deadlifts (155/100 lb) *12 Push-Ups *15 Box Jumps (24/20 in)

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