Apr 14, 2022 by Mendy Finley 267

4-15

15 minutes to find a heavy power snatch 1 min rest Then 1 min max reps at 70% of your best lift WOD Comp/fitness 3 rds 25 cal bike 20 db snatches 50/35 15 toes to bar Lifestyle 35/25 snatches, knee raises  

Read more
Apr 13, 2022 by Mendy Finley 262

4-14

Tempo strict barbell press 5-5-5-4-4 :03 hold in front rack :03 hold overhead, after completing each set immediately into :30 max reps db push press. Rest as needed after each round. WOD Gun show Tabata pushups Rest 2 minutes Tabata bicep curls...

Read more
Apr 12, 2022 by Mendy Finley 216

4-13

5 heavy sets of: 2 squat cleans + 1 split jerk WOD Competitor 0-10 min Jackie 1000m row 50 thrusters 45/35 30 pull-ups 10-20min 750m row 35 thrusters 95/65 20 strict pull-ups 20-30min 500m row 20 thrusters 135/95 10 bar muscle ups Fitness 0-10...

Read more
Apr 10, 2022 by Mendy Finley 265

4-11

Deadlift 5×4 on the 2 minute Use 75-80% WOD Competitor 21-15-9 Wallballs 20/14 Power clean 135/95 Shoulder to overhead 135/95 Fitness 95/65 Lifestyle 75/55

Read more
Apr 8, 2022 by Mendy Finley 227

4-9

Partner WOD 50 cal row 50 box jump overs 24/20 50 deadlifts 185/125 50 partner wall ball 20/14 50 synchro pushups 50 partner wallball 20/14 50 deadlifts 185/125 50 box jump overs 24/20 50 cal row *divide row, box jumps, and deadlifts any way...

Read more
Apr 7, 2022 by Mendy Finley 223

4-8

Hang snatch 1-1-1-1-1 Snatch balance Find a heavy single within 5 sets WOD Competitor 15-12-9 Power snatch 115/75 Cal bike or row 3 minute rest 9-12-15 Power snatch 115/75 Cal bike or row Fitness 95/65 Lifestyle 75/55

Read more
Apr 6, 2022 by Mendy Finley 347

4-7

1:1:2 db bench – 1 rep = left arm press, right arm press, 2 reps with both arms Superset Bench press 4×10 @50-60% 4×10 1:1:2 db bench press 4×10 standing barbell curl WOD 5 rounds 10 burpees 20 Russian twists 30 step back...

Read more