WOD – Page 157 – CrossFit O'Fallon

Apr 24, 2018 by Mendy Finley 724

4-25

20 minutes to work on: 3 position snatch (floor, knee, hip) WOD 21-15-9 Power snatch 95/65rx. 115/80E Box jumps 24/20

Apr 23, 2018 by Mendy Finley 747

4-24

Back Squat 5@65% 3@75% 1+@85% (this is a max effort set) WOD 50 HSPU 75 Pull-ups 100 air squats *divide reps anyway you like

Apr 22, 2018 by Mendy Finley 883

Work the following complex for 15 min: 3 position clean + 1 jerk (Floor, hip, knee) WOD “Incredible Hulk” 20 min AMRAP: 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75

Apr 20, 2018 by Mendy Finley 686

4-21

Partner WOD 1 8 min amrap 15 Power cleans 15 Burpee over bar 135/85rx. 155/105E During burpees Non- working teammate must hold bar in front rack while other teammate completes burpees Rest 5 min Partner WOD2 10 min time cap Buy in 1000Row (both...

Apr 19, 2018 by Mendy Finley 735

4-20

Deadlift 3@60% 3@70% 3+@80%. This is s max effort set WOD 2 rounds 30 KB swings 53/35 10 box jumps 24/20 30 goblet squats 53/35 10 box jumps 24/20 30 kb Push Press 53/35 (15 ea arm) 10 box jumps 24/20

Apr 18, 2018 by Mendy Finley 748

4-19

Strict press 3@60% 3@70% 3+@80%. This is s max effort set WOD 7 min amrap 3-6-9-12-15-18-21-…. Shoulder to overhead 115/80 Toes to bar

Apr 17, 2018 by Mendy Finley 722

4-18

Wednesday Snatch 5-4-3-2-1 WOD Snatch (full squat)95/65 rx, 135/95E 15-12-9 *after each round complete 50 DU’s Rest 4 min 9-6-3 Snatch (full squat) 115/80rx, 165/115E *after each round complete 25 DU’s

Apr 16, 2018 by Mendy Finley 821

4-17

Tuesday Back squat 3@60% 3@70% 3+@80%. This is s max effort set WOD Cindy x3 20 min amrap 15 pull-ups 30 push-ups 45 air squats

Apr 15, 2018 by Mendy Finley 979

4-16

Clean and jerk 5-4-3-2-1 WOD “Fore” Max Reps in: 4 minutes of Clean and Jerks, 135/95 4 minutes of Rowing for Calories 4 minutes of Burpees

Apr 13, 2018 by Mendy Finley 680

4-14

8x200m run Then 10 rds 10 pull-ups 15 kb swings Then 8x200m run Alt with partner on the run, divide other reps anyway you want.

Apr 12, 2018 by Mendy Finley 728

4-13

Deadlift 5@55% 5@65% 5+@75%. This is a max effort set if you can do more than 5, keep going! WOD 21-15-9 Deadlifts 225/155 Bar facing burpees

Apr 11, 2018 by Mendy Finley 698

4-12

Work this complex for 20 min Squat clean + front squat + jerk WOD 5 rds 10 ttb 10 powercleans 95/65 10 front rack lunges 95/65

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