Oct 17, 2023 by Mendy Finley 52 10-18 WOD: 10 rds 10 goblet squats :30 Squat hold with kettle bell 10 hang power cleans 95/65 :30 overhead hold or handstand hold 10 push-ups :30 plankRead more
Oct 16, 2023 by Mendy Finley 134 10-17 Back Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: Run 800m 30 OHS Run 800m comp 135/95, fitness 95/65/ lifestyle 45/35Read more
Oct 15, 2023 by Mendy Finley 80 10-16 Strength: Clean & Jerk 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, HS (2+1 = 2 Cleans, 1 Jerk) WOD: 12 Minute AMRAP 6 HSPU 9 box jumps 24/20 12 kb swings 53/35Read more
Oct 13, 2023 by Mendy Finley 65 10-14 Partner WOD: 20 Minute AMRAP 20 front squats 115/80 20 pull-ups 20 KB swings 53/35 20 push-upsRead more
Oct 11, 2023 by Mendy Finley 70 10-12 Strength: Snatch 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, HS WOD: 10Minute Even: 10 thrusters 95/65 Odd: AMRAP burpees *score is total burpeesRead more
Oct 10, 2023 by Mendy Finley 90 10-11 WOD: 7 Minute AMRAP 25 DUs 10 shoulder to overhead 95/65 Rest 2 Minute 7 Minute AMRAP 10 box stepups or jumps 24/20 20 sit-ups Rest 2 Minute 7 Minute AMRAP 10 bike cals 100m run Read more
Oct 9, 2023 by Mendy Finley 161 10-10 Strength: Back Squat 3 @ 60-70%, 3 @ 70-80%, 3 @ 80-90% WOD: In 12 Minuteutes 2-4-6-8-10-12-14-16-….. Toes to bar *after each round of toes to bar complete 10 alt db snatches 50/35 WELCOME JESS! She’s open for new clients! Call 573-898-4050...Read more
Oct 8, 2023 by Mendy Finley 88 10-9 Clean & Jerk 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, HS (2+1 = 2 Cleans, 1 Jerk) WOD: 10 Minute Even: 10 hang power cleans 115/80 Odd: AMRAP hspusRead more
Oct 6, 2023 by Mendy Finley 101 10-7 Partner wod 50-40-30-20-10 wallballs 30 calorie row or bike 40 walking lunges 25-20-15-10-5 hspu’s Divide reps however you likeRead more
Oct 5, 2023 by Mendy Finley 185 10-6 Benchmark WOD: “Rich” For time: 13 squat snatches Then, 10 Rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans Elite 155/105, RX 115/85Read more
Oct 4, 2023 by Mendy Finley 149 10-5 Strength: Snatch 60%x2, 70%x2, 80%x1, 85%x1, HS WOD: 15 Minute AMRAP 10 box jumps 24/20 15 push-ups 20 kb swings 53/35Read more
Oct 3, 2023 by Mendy Finley 224 10-4 Strength: 10 min EMOM 1 Deadlift WOD: 3 Rounds 20/15 cal bike 15 deadlifts 225/155 15 toes to bar *rest 2 minutes after each roundRead more
