WOD – Page 160 – CrossFit O'Fallon

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

Mar 11, 2018 by Mendy Finley 688

3-12

Pause back squats 7×2 WOD 3 rounds 50 air squats 40 kb swings 53/35 30 push-ups Rest 2 min after each round

Mar 9, 2018 by Mendy Finley 659

Teams of 2 or 3 800m run with your team Then Divide the following movements in any order and reps that you like: 60 deadlifts 135/95rx. 155/105E 60 hang power cleans 135/95rx 155/105 60 shoulder to overhead 135/95rx 155/105

Mar 8, 2018 by Mendy Finley 636

18.3

Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Time cap: 14 minutes

Mar 7, 2018 by Mendy Finley 857

3-8

Thursday 3×5 hang power clean WOD Row 1000m 50 air squats 30 burpees

Mar 6, 2018 by Mendy Finley 881

3-7

Jerk (from rack) start at 50% of your 1 rep max Climb 5-10lbs each attempt until you reach your max for the day. WOD 10 min ladder 3-6-9-12-15-18-…. Sdhp 95/65 Hspu

Mar 5, 2018 by Mendy Finley 822

3-6

Tuesday Snatch start at 50% of your 1 rep max Climb 5-10lbs each attempt until you reach your max for the day. WOD 10 rounds for time of: 1 power snatch 3 overhead squats Men: 135 Women: 95 Elite: crossfit.com posted this wod at: men 185 Women...

Mar 4, 2018 by Mendy Finley 686

3-5

Monday 3rm back Squat WOD 5 rounds 7 c2b pull-ups 7 box jumps 7 kb swings 53/35

Mar 2, 2018 by Mendy Finley 656

3-3

Team wod 20 minutes Run or row 200m 10 pull-ups 10 push-ups One partner completes the whole round while the other rests and vice versa.

Mar 1, 2018 by Mendy Finley 670

“18.2”

“18.2” 1-2-3-4-5-6-7-8-9-10 Reps For Time Of: Dumbbell Squats (50’s/35’s) Bar-Facing Burpees 18.2a 1RM Clean 12 Minutes to Complete Both 18.2 and 18.2a For athletes who did not register for the open we will have the same wod, however...

Feb 28, 2018 by Mendy Finley 775

3-1

Turkish Get ups 10 each arm WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts 185/125 25 DU’s after each round

Feb 27, 2018 by Mendy Finley 737

2-28

Strength 1 clean + 1 hang clean + 1 jerk WOD With a running clock 50 wallballs Rest 2 min 30 hspu’s Rest 2 min 50 ball slams Rest 2 min 30 power cleans 135/95 *this wod has a 21 min time cap

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