WOD – Page 159 – CrossFit O'Fallon

Mar 27, 2018 by Mendy Finley 705

3-28

Snatch 2-2-2-2-2 (Climbing) WOD Run 800 Rest 2 min Run 400 Rest 2 min Run 800 *score is total time

Mar 26, 2018 by Mendy Finley 733

Power Clean and jerks 3-3-3 WOD “The Chief” Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Complete as many rounds as possible (AMRAP) in 3 minutes, then...

Mar 25, 2018 by Mendy Finley 723

3-26

Monday 5×3 pause back squats WOD 10 min amrap 15 Kb swings 53/35 15 goblet squats 53/35

Mar 23, 2018 by Mendy Finley 696

3-24

In teams of 2 or 3 1000m row buy in 10 rounds 10 ground to overhead 115/80 10 box overs 24/20 1000 m row cash out 25 min time cap

Mar 21, 2018 by Mendy Finley 749

3-22

Turkish get ups 10 each arm *challenge yourself! WOD 7 min amrap Sdhp 95/65, 115/80E 3-6-9-12-15-18-21 After each round of sdhp, complete 25 DUs

Mar 20, 2018 by Mendy Finley 847

3-21

Wednesday 5×5 front squats EMOMx15 Min 1: 10 air squats + 5 Power Cleans, 135/95 Min 2: 10 air squats + 5 TTB Min 3: 10 air squats + 5 Push Jerks, 135/95 Repeat sequence for 15 minutes

Mar 19, 2018 by Mendy Finley 730

3-20

Tuesday Find a heavy 3 position snatch WOD 5 rounds 12 kb swings 53/35 3 Muscle ups (bar or ring) Scale Muscle ups with 6 pull-ups and 6 push-ups

Mar 18, 2018 by Mendy Finley 692

3-19

Clean and jerk 2-2-2-2 WOD 21-15-9 Box jumps 24/20 Hang power clean & jerk 95/65 Burpees

Mar 16, 2018 by Mendy Finley 660

3-17

32 round tabata Rotate through the following movements: Hang power snatch 95/65 Pull-ups Hang power clean 95/65 Air squats

Mar 14, 2018 by Mendy Finley 714

3-15

Work 15 min on the following complex: Push jerk + split jerk *focus on mechanics not going heavy. WOD Run 400 21 split jerks (alternate feet each rep) Run 400 15 split jerks Run 400 9 split jerks RX 95/65

Mar 13, 2018 by Mendy Finley 753

3-14

15 min to work on the following complex: 1 power clean + 1 clean WOD 7 min amrap 10 power cleans 10 shoulder to overhead Rx 135/95 Elite 155/105

Mar 12, 2018 by Mendy Finley 740

3-13

Work the following complex for 15 minutes: Power snatch +squat snatch + ohs WOD EMOMx14 Even: 7 TTB, rest remained of the minute Odd: 7 Power snatches 95/65 then as many burpees as possible

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