WOD – Page 21 – CrossFit O'Fallon

Jul 17, 2023 by Mendy Finley 168

7-18

Strength: *Athletes Choice* Snatch or Clean Complex – Build to Heavy (1 Powers + 3 OHS or Front Squat) WOD: 7 rounds 5 Power snatches 95/65 5 hspu’s Lifestyle: 75/55, piked push-up or :30 handstand hold

Jul 16, 2023 by Mendy Finley 158

7-17

Strength: Deadlift – 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 3 rds 1 min bar muscle ups 1 min burpees 1 min front squats 135/95 1 min rest Fitness: pullups, 95/65 Lifestyle: 75/55 jumping pull-ups

Jul 14, 2023 by Mendy Finley 133

7-15

Partner WOD: 20 minutes with a partner (Partner A) Run or row 400m or ski (Partner B) AMRAP 7 power snatches 95/65 9 toes to bar *when partner returns from run switch

Jul 13, 2023 by Mendy Finley 393

7-14

Hero WOD: “Goodell* 5 Rounds for Time 400 meter Run 20 Wall Balls (20/14 lb) 14 Kettlebell Swings (53/35 lb) 38 reps of “X” X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5...

Jul 12, 2023 by Mendy Finley 166

7-13

Strength: Strict Press/Jerk Complex – Build to Heavy (3 Strict Press + 2 Jerks) WOD 1000m row or 50 calorie echo bike 20 Turkish sit ups *athlete chooses the weight.

Jul 11, 2023 by Mendy Finley 177

7-12

Strength: Back Squat – :10 EMOM (5 Reps, Build by Feel) Work it Wednesday: 6 min amrap Accumulate :30 Handstand hold 10 shoulder to overhead 95/65 Rest 2 min 6 min amrap Accumulate :30 Wall sit 15 Wallballs 20/14 Rest 2 min 6 min amrap...

Jul 10, 2023 by Mendy Finley 201

7-11

Strength: *Athletes Choice* Snatch or Clean Complex – Build to Heavy (2 Powers + 3 OHS or Front Squat) WOD: 400m run 10 clusters 135/95 400m run 10 clusters 155/105 400m run 10 clusters 185/125 Comp: 135/95, 155/105, 185/125 Fitness: 95/65...

Jul 9, 2023 by Mendy Finley 209

7-10

Strength: Deadlift – 3 @ 60-70%, 3 @ 70-80%, 3 @ 80-90% WOD: 10 min :45 alt. Db or kb snatch 53/35 :15 rest :45 burpees :15 rest Lifestyle: 35/25 (or less) db snatch

Jul 7, 2023 by Mendy Finley 138

7-8

Partner WOD: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 25 minutes of: 25 Air Squats 20 Mountain Climbers 15 DB or KB snatches 50/35 10 Box overs 24/20 5 strict Pull-Ups Partner A starts...

Jul 6, 2023 by Mendy Finley 179

7-7

Strength: Strict Press/Jerk Complex – Build to Heavy (4 Strict Press + 2 Jerks) WOD: 4 Rds 20 Sit-ups 15 shoulder to overhead 95/65 10 burpees Lifestyle: 75/55

Jul 5, 2023 by Mendy Finley 144

7-6

Strength: Deadlift – 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: “Grip Test” 9-15-21-15-9 KB swing 53/35 Toes to bar

Jul 4, 2023 by Mendy Finley 169

7-5

HSPU work: 5 sets max effort Strict HSPUs Or Kipping HSPUs Or Max handstand hold Or Z-presses Choose your toughest option based on your level of hspu WOD: Buy in: 1000m row Then 3 rounds of: With right arm: overhead carry 50’ Front rack carry 50’...

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