WOD – Page 229 – CrossFit O'Fallon

Jul 15, 2015 by josh 583

7-16

Power snatch + hang squat snatch + snatch2 sets @ 60% 3 sets @ 65-70% WOD: 4 rds 10 box jumps 20 wallball shots 30 double unders

Jul 14, 2015 by josh 854

7-15

Back squat 5-5-4-3-3 @ 85% Wod Max effort 2 min at each station, 1 min rest after each 1. Pushups 2. Kb swings 3. Pullups 4. Jumping lunges 5. Situps

Jul 13, 2015 by josh 594

7-14

Clean and jerk2@75% 2@80% 2@85% WOD: 12 clean and jerks 115/75 Run 200 9 clean and jerks 135/85 Run 200 6 clean and jerks 155/105 Run 200 9 clean and jerks 135/85 Run 200 12 clean and jerks 115/75

Jul 12, 2015 by josh 569

7-13

Snatch balance 3-3-3-3-3 WOD 4 rds 5 ohs 135/95 rx. 155/105 comp 10 box jumps 24/20 15 toes to bar

Jul 10, 2015 by josh 575

7-11 Partner WOD

Partner wod11 rds 11 pullups 11 kb swings 53/35 11 air squats 11 burpees Reps may be divided any way, finish each exercise before moving on to the next.

Jul 9, 2015 by josh 618

“Isabel”

4 sets @ 70-80% of your 1 rm snatch: 2 snatch pulls + 2 snatches Snatch: 2@75% 2@80% 1@85% 1@90% WOD “Isabel”

Jul 8, 2015 by josh 615

“Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry...

Jul 7, 2015 by josh 556

7-8

Strict PressBuild to a heavy single. Then 10 reps @ 70% of heavy single WOD 13 min AMRAP 5 box jumps 24/20 10 push press 95/65 15 kb swings

Jul 6, 2015 by josh 619

“Mary”

Back Squat5x4@85% WOD Mary

Jul 5, 2015 by josh 614

7-6

2 position clean (floor,knee)4@80% 5@85% WOD Air Force 20 thrusters 95/65 20 SDHP 95/65 20 push jerks 95/65 20 OHS 95/65 20 front squats 95/65 *at the start of each min perform 4 burpees.

Jul 3, 2015 by josh 611

“Bulger”

Hero WOD “Bulger”10 RFT —Run 150m —7 chest to bar pull-ups —7 front squats, 135# —7 handstand pushups

Jul 2, 2015 by josh 580

7-3

Snatch Balance5x3 15 otm 1. 7 overhead squats 75/55 .. comp 95/65 2. 45 second plank 3. 7 pullups …. 7 chest to bar pullup

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