Mendy Finley – Page 94 – CrossFit O'Fallon

Oct 4, 2018 by Mendy Finley 608

“Rahoi”

Strict Press 3-3-3-3-3 Hero WOD “Rahoi” Complete as many rounds as possible in 12 minutes of: 24/20inch Box Jump, 12 reps 95/65 Thruster, 6 reps 6 Bar-facing burpees

Oct 3, 2018 by Mendy Finley 601

10-4

Deadlifts 3-3-3-3-3 WOD 2 min max (kb swings 53/35 2 min rest 1 min max kb 53/35 1 min rest 1 min max 1 min rest … until you reach 150

Oct 2, 2018 by Mendy Finley 611

10-3

3 position snatch Hip, knee, floor WOD 10-8-6-4-2 Squat Snatches, 115/80 30 Double unders after every set of snatches.

Oct 1, 2018 by Mendy Finley 672

Work this complex from the CrossFit team series Deadlift / hang clean / hang clean and jerk WOD 3 rounds 7 muscle ups (ring or bar) 14 ground to overhead 95/65 400m run *muscle ups can be modified with 14 pullups*

Sep 30, 2018 by Mendy Finley 625

10-1

Find a 1 rm front squat WOD Tabata Something Else” 8 round of max reps in :20 with :10 rest of: Pull up Push up Sit up Squat

Sep 28, 2018 by Mendy Finley 520

9-29

50 Power cleans 135/95 20Pull-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 27, 2018 by Mendy Finley 914

“Bowen”

Hero WOD “Bowen” 3 rounds for time of: Run 800 meters 7 deadlifts 275/185 10 burpee pull-ups 14 single arm kb thrusters (7 each arm) 20 box jumps 24/20 This wod has a 40 min time cap.. Captain Jeffrey Bowen, of Alexander, North Carolina, died...

Sep 26, 2018 by Mendy Finley 650

9-27

Work on clean and jerk Build to a heavy single if your technique feels right! WOD 2 min amrap: wallballs 20/14 2 min rest 1 min amrap: wallballs 1 min rest 1 min amrap: wallballs 1 min rest ….. WOD ends when you complete 150 wallballs

Sep 25, 2018 by Mendy Finley 625

9-26

Strict press 3-3-3-3-3 AMRAP 15: 6 HSPU 12 KBS 53/35 200m Run

Sep 24, 2018 by Mendy Finley 636

9-25

Build to a heavy snatch for the day. WOD 2 rounds 12 OHS, 95/65 rx, 135/95E 12 Burpees 9 Power Snatches 95/65rx 135/95E 9 Burpee Box Jumps 24/20 6 Squat Snatches 95/65rx 135/95E 6 Burpee C2B

Sep 23, 2018 by Mendy Finley 836

9-24

Front squat 3-3-3-3-3. Climbing WOD 11 minutes 6 Theusters 95/65 9 Lateral Barbell Burpees 12 TTB

Sep 21, 2018 by Mendy Finley 535

9-22

Partner WOD 20 min amrap 16 Deadlifts 185/125 16 Box jumps 24/20 16 Hspu Scale the hspu with regular push-ups

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