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Siteplicity

WOD for 022218

February 21, 20180
Skill: Mobility in prep for the Open Strength: Push Press Build up to a HEAVY 5 **With a Running clock for 15-mins Metcon: 20-minute EMOM 1 – Calorie Row 2 – 10 Double DB Ground to overhead 3 – Burpees to 6″ Target 4 – 4 Sandbag Over the shoulder L1: 20/15 Cal. Row, 50/35,...
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WOD for 022118

February 20, 20180
Skill: Power Cleans Strength: Power Cleans: 12-min EMOM 1: 60% 2: 65% 3: 70% 4: 75% *RESET AFTER 4! Metcon: Against 2-minute clock for 7 Rounds 50 Double Unders 10 Box jump Overs 3 Power Cleans L1: 60 Double Unders, 24″/20″, 205/145 L2: 50 Double Unders, 24″/20″, 165/115 L3: 50 1/2 Attempts (+) 1/2 Singles,...
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WOD for 022018

February 19, 20180
Skill: Core Power 4 Minute TABATAs V-Ups Planks (Front) Strength: Back Squats 5 @ 60% 4 @ 65% 3 @ 70% 4 @ 65% 5 @ 60% Metcon: For Time: 50 Calorie Row 40 DB Alt. Snatches 30 Toes to Bar 20 Deadlifts L1: 60cal, 75/50, T2B, 275/215 L2: 50cal, 50/35, T2B, 205/155 L3: 50cal,...
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WOD for 021918

February 18, 20180
Skill: Muscle Up Program (Week 8 day 2) Pull 1. All Levels: 3x max Chin-up on bar Push 1. Advanced: 3×10 Strict ring dip 2. Intermediate: 3×5 strict ring dip + 5 kipping ring dip 3. Beginner: 3×5 Ring dip Technique 1. 3×8 low ring transition with feet one foot in front of rings without...
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WOD for 021818

February 17, 20180
5 3-minute rounds of: 10 Front Squats 10 Box Jumps Remaining Time: Row/Bike Calories L1: 185/135, 24/20 L2: 135/95, 24/20 L3: 75/55, 24/20 (Step-ups) L4: DB Front Squats, 20/16
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WOD for 021718

February 16, 20180
Teams of 3 Row 3,000/2500 Meters *Must switch rowers every 500 meters, can switch sooner if desired *1 Partner works *1 Partner Rests *1 Partner Holds 2 KB’s @ the top of a deadlift (52/35) 13 Minute Cap -Rest 3:00- “(Distribute reps as desired) 30-20-10-5 ” Power Clean and Jerk (135/95) Ring Pushups *1 Partner...
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WOD for 021618

February 15, 20180
Skill: Snatch and Snatch accessory Strength: Snatch Balance 3-3-3 Behind the Neck Push Press 3-3-3 Metcon: Strength & Conditioning Games Open 12.2 10-min AMRAP 30 Snatches 30 Snatches 30 Snatches Snatch, Max Reps L1: 75/55, 135/95, 165/100, 210/120 L2: 75/55, 105/75, 115/85, 135/95 L3: 65/45, 75/55, 95/65, 105/75 L4: 20/15, 25/20, 35/25, 50/35 (DB Snatch)
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WOD for 021518

February 14, 20180
Skill: Aux Core: 3 Rounds for Quality 360 Plank (10-sec in each section) :20-second Handstand Hold :15-second L-sit Hang From Rig Strength: 12-minute EMOM *1 Front Squat @ 65% (On the lighter side) Metcon: 4-minute AMRAP 10/8 Calorie Row 8 Wall Balls 6 Box Jumps 1-min Rest 4-minute AMRAP 10 Double KB Swings 8 Double...
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WOD for 021418

February 13, 20180
Skill: MU Program (Last set of 3 weeks) Pull 1. Advanced: 3×8 false grip ring pull-up to sternum 2. Intermediate: 3×3 false grip ring pull-up to sternum 3. Beginner: 3×3 false grip ring pull-up to sternum Push 1. Advanced: 3×12 Diamond push-up 2. Intermediate: 3×10 Diamond push-up from knees 3. Beginner: 3×8 Push-up with narrow...
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WOD for 021318

February 12, 20180
Skill: Clean and Jerk Strength: Clean and Jerk 2-2-2-2-2 Heavier each set Metcon: Every 3-minutes for 12-minutes 14 DB Front Rack Lunge 10 DB Cleans 30 Double Unders L1: KB FR Lunge/KB Cleans (Blue/Red), 40 DUs L2: 35/20, 30 DUs L3: 20/15, 1/2 attempts (+) 1/2 Singles L4: 15/12, Singles (No Ratio)
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