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Siteplicity

WOD for 042918

April 28, 20180
3-minute AMRAP: 3 Push Jerks 15 Air-squats Rest 1 minute 3-min AMRAP: 6 Push Jerks 18 Air-Squats Rest 1 minute 3-minute AMRAP: 9 Push Jerks 21 Air-Squats Score= Rounds and reps for each AMRAP (x,x,x) L1: 205/155, 185/135, 155/105 L2: 185/135, 155/105, 135/95 L3: 75/55, 95/65, 135/95 L4: DB S2OH
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WOD for 042818

April 27, 20180
With A Partner!!! Against 12-minutes…6 Rounds—Trade full rounds (3) Rounds/Person 15/10 Cals on the Rower 5 Tall Box Jumps 5 Sandbag to Shoulder Score=Time L1: 120/100, 15/10, 36”/30” L2: 100/80, 15/10, 30”/24” L3: 80/60, 15/10, 24”/20” (Step-Ups) L4: 35/25, 10/8, 20”/17” *Scale to 10 Ball Slams Rest 3 minutes Trading Minutes for a 10-min AMRAP...
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WOD for 042718

April 26, 20180
Skill: Warm-up then Mobilize for Squats Strength: Week 4 of 9 Front Squats Part A: With a 15-min running clock find a HEAVY Pause Front Squat (5 sec in bottom/12 in FR Postion) Part B: With a 15-min Running clock Apply 85% of your “Heavy” for (3-3-3) Same Pauses as above Coaches note: For the...
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WOD for 042618

April 25, 20180
Skill: Review each of the stations/Demo Strength: Week 3 of 9 Push/Pull Programming: 12-minutes EMOM Minute 1: Floor Press 5 Reps (70-80%) Minute 2: Seated DB Press 8 Reps (Moderately Heavy) Minute 3: DB Roll Backs (6-8 Reps) – https://www.youtube.com/watch?v=HuLIK_zsb-0 Metcon: 4 Rounds for Time with an 18-minute Time Cap 400m Run 20 Wall Balls...
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WOD for 042518

April 24, 20180
Skill: Hang Clean & Jerk Metcon: Hang Clean and Jerk 1-1-1-1-1 **Build up method: have 5 sets that are within 10% of one another **Progress in weight, find your “heavy” for the day **Any style overhead; Push or Split Jerk Metcon: For Time 40 Hang Cleans 40 Shoulder to overhead **Every time bar is dropped...
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WOD for 042418

April 23, 20180
Skill: Front Rack Lunges Romanian Deadlifts Strength: Every 2-mins for 16-mins.. Station 1: 10 Romanian Deadlifts (+) 20 Double Unders or singles Station 2: 10 (5/leg) Barbell Front Rack Lunges (+) 20 Double Unders or singles –Alternate between the stations –Pick weights for each station, RDLs should be on the lighter side Metcon: 0:00-4:00 minutes...
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WOD for 042318

April 22, 20180
Skill: Push Press Strength: 12-minute EMOM (3 Push Press at the percentages/minute) Minute-1: 60% Minute- 2: 65% Minute-3: 70% Minute-4: 75% **Reset back to minute-1 weight after minute 4 weight **If you dont have a 1RM to work off of, pick 4 challenging weights Metcon: 4 Rounds (1-minute per station) Squats while holding sandbag to...
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WOD for 042218

April 21, 20180
Metcon: 21-18-15-12-9-6-3 Toes-to-Bar Row for Calories L1: T2B (Try for Unbroken) L2: T2B (Think about only breaking things up 2-3/set) L3: K2E L4: Ab-mat Sit-ups
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WOD for 042018

April 19, 20180
Skill: Hang Snatch Strength: Hang Snatch 3-3-2-2-1 *Use the heaviest weight for each set *With a 20-min Running clock Metcon: 14 Min AMRAP 6 HSPU 12 Snatches 6 Pull-ups 12 Thrusters L1: Strict HSPU, CTB, 135/95 L2: Kipping HSPU, CTB, 95/65 L3: HR Push-ups, Kipping Pul-ups, 75/55 L4: Regular Push-ups, Ring Rows, DB Snatch/DB Thrusters
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WOD for 041918

April 18, 20180
Skill: Sumo Deadlift/Handstand Push-ups strength: Sumo Deadlift 3-3-3-3-3 **In Between sets: Pick a number of strict pull-ups and get after it. (4 sets) Metcon: Every 4-minutes for 16-minutes (x) Cal Row 30 KB Swings (Russian for all levels) 50m Right Arm KB Suit Case Carry 50m Left Arm KB Suit Case Carry **Reset a new...
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