Mendy Finley – Page 77 – CrossFit O'Fallon

Jun 9, 2019 by Mendy Finley 524

6-10

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 568

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 745

“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 726

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 483

“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 568

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 656

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 610

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 545

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)

May 29, 2019 by Mendy Finley 593

5-30

5 slow descent handstand holds Then 30 strict handstand push-ups in as few sets as possible *can be modified with “Z” presses WOD 50-40-30-20-10 Push press 45/35 Situps *please don’t drop empty bars!

May 28, 2019 by Mendy Finley 468

5-29

3 position clean and jerk (hip, knee, floor) 5 sets WOD 5 rds 9 power cleans 135/95 9 burpees

May 27, 2019 by Mendy Finley 515

5-28

Tuesday Snatch 20 min to build to a heavy single WOD 0-3minutes Amrap snatches with 60% of today’s heaviest single Minutes 3-5 rest 5-8 Amrap snatches with 70% of today’s heaviest single.