Siteplicity – Page 106 – Courage Fitness Durham

WOD for 030518

March 4, 2018SiteplicityDaily Workouts0

Skill: Sumo Deadlift High Pull Handstand Pushups Strength: Every 2-mins for 10-minutes 3 Paused Back Squats (2-sec Pause) *Don’t exceed 65%. Light and speedy, work on proper positon in the bottom Metcon: 12-minute AMRAP 60 Double Unders 20 Sumo Deadlift High PUll 10 HSPU L1: 95/65, Unbroken Double Unders, 15 HSPU L2: 75/55, Double Unders,...

WOD for 030418

March 3, 2018SiteplicityDaily Workouts0

For Time! 500m Row 50 Double Unders 40 Sit-ups 30 Air-Squats 20 Burpee Pull-ups 10 D-ball Over the shoulder 400m Run L1: Double Unders (Unbroken), GHD Sit-ups, 150/100 L2: Double-Unders, Ab-mat Situps, 120/80 L3: 1/2 Attempts (+) 1/2 Singles, Ab-mat Sit-ups, 80/60 L4: Singles, Ab-mat Sit-ups, 25/20

WOD for 030218

March 1, 2018SiteplicityDaily Workouts0

Skill: Hand Stands 10 Minutes Wall Walks or Hand Stand Walks Strength: Dumbbell Floor Press 4 Sets 10 reps Metcon: 4 Rounds 400m Run 20 Russian KB Swings Rest 1 Min L1: American 52/35 L2: 52/35 L3: 35/20 L4: 200 M Run, 20/15

WOD for 030118

February 28, 2018SiteplicityDaily Workouts0

Skill: Power Clean Strength: Power Cleans: Take 15-mins to find heavy for Complex 1 Hang clean Pull 1 Hang Clean *Rest between sets Metcon: Partner WOD 10 Synchro Power Cleans 10 DUs 8 Synchro Power Cleans 20 DUs 6 Synchro Power Cleans 30 DUs 4 Synchro Power Cleans 40 DUs 2 Synchro Power Cleans 50...

WOD for 022818

February 27, 2018SiteplicityDaily Workouts0

Skill: Toes to Bar Strength: Front Squats ***3-3-3-3*** **Build up method – add weight each set** Metcon: (5) 2-minute Rounds 12 Front Squats 10 Bar Over Burpees Remaining Time: Toes to bar L1: 115/85, 12 BFB, Toes To bar L2: 95/65, 10 BOB, T2B L3: 75/55, 10 BOB, K2E L4: Goblet Squats, 10 Regular Burpees,...

WOD for 022718

February 26, 2018SiteplicityDaily Workouts0

Skill: MU Program (Last Week) Pull: Advanced: 3×10 false grip ring row to sternum elbows in knuckles together with body parallel to floor Intermediate: 3×10 false grip ring row to sternum elbows in knuckles together with body at 45 degrees to the floor. Beginner: 3×10 false grip ring row to sternum elbows in knuckles together...

WOD for 022618

February 25, 2018SiteplicityDaily Workouts0

Skill: Squat Snatch Emphasis on the bottom position Strength: 12-min EMOM: 1 Squat Snatch @ 70% across all sets (3-sec pause in Bottom) Metcon: For Time: 20 Wall Balls 20 Hang Snatches 30 Wall Balls 15 Hang Snatches 40 Wall Balls 10 Hang Snatches *Weights ascending for Snatches L1: 115/85, 135/95, 155/105 L2: 95/65, 115/85,...

WOD for 022518

February 24, 2018SiteplicityDaily Workouts0

4 Rounds for time 10 Strict press 40 Double Unders 400m Run L1: 115/85, 40 DU Unbroken L2: 95/65, 40 DU L3: 75/55, 20 Attempts (+) 20 Singles L4: DB Strict Press, 40 Singles

CF Open 18.1

February 23, 2018SiteplicityDaily Workouts0

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row Men use 50-lb. dumbbell

WOD for 022318

February 22, 2018SiteplicityDaily Workouts0

Skill: 20 Min GOAT EMOM Even: Pick lower body movement Light – Front or Overhead Squat or Deadlift ODD: pick core movement Russian Twist, Med Ball Sit-Ups, Strict T2B Metcon: 5 x 3 Min AMRAP/1 Min Rest 10 Wall Balls 8 Sit Ups 6 Jumping Lunges (per side) L1: 30/20, V-Ups, Pistols L2: 20/14, Sit-ups,...

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