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Siteplicity

WOD for 020718

February 6, 20180
Skill: Aux Core: 3 Rounds for Quality :30-second Wall Sit with 2 KB in FR Position :20-second Double KB OH Hold :30-second DBall Hug (Hold) :20-second Hollow-Rock Hold Strength: Every 2-mins for 8 Rounds **2 Back Squats** **Use 65-70% of 1RM (Depending on how you feel) *Stay at the same weight through the 16-mins.. Metcon:...
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WOD for 020618

February 5, 20180
Skill: Muscle Up Program 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 with...
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WOD for 020518

February 4, 20180
Skill: Snatch Strength: Snatch 2-2-2-2-2 *focus on cycling between reps Metcon: For time: with a Partner 6 Rounds- COMPLETE 3 Full Rounds/person 15 Box Jumps 15/12 cal on Rower 10 Snatches *With your partner: Complete a full round then rest when partner goes *snatches must be unbroken. If you break, complete 3 Bar over burpees...
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WOD for 020418

February 3, 20180
For Time: 30 OH Walking Lunges 30 Sit-ups 30 Burpees 30 Sit-ups 30 OH Walking Lunges L1: 45/25lb Plate L2: 25/15lb Plate L3: 15/10lb Plate L4: Body weight Lunges
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WOD for 020318

February 2, 20180
In teams of two: 12-minute AMRAP 15/10 calorie Row 16 Single Arm Dumbbell OHS 4 Sandbag Over The Shoulder *Trading Minutes L1: 15/12 cal row, 50/35, 150/100 L2: 15/12 cal row 35/20, 120/80 L3: 12/9 cal Row, 20/15, 70/50 L4: 12/9 cal Row, Goblet Squats, 25/20 Rest 3 minutes Within 16-minutes… 4 Rounds each Person...
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WOD for 020218

February 1, 20180
Skill: Box Squat Strength: Box Squat **Within 15-mins… Find a heavy 5 rep max Box Squat Metcon: For Time: 10-8-6-4 (Dips) 20-16-12-8 (Front Squat) 10-8-6-4 (HSPU) L1: 135/95, Kipping HSPU, INSTEAD OF KBS, Ring MU (5-4-3-2) L2: 115/85, Kipping HSPU, Ring Dips L3: 95/65, HR Push-ups or Seated DB Press, Assisted or Non-assisted Ring Dips...
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WOD for 020118

January 31, 20180
Skill: Kipping Pullups Strength: Floor Press 2-2-2-2-2 *Find a heavy 2 then have 4 additional sets within 10% of your heavy Metcon: 10-minute AMRAP 16 DB Front Rack Lunge 10 Box Jumps 10 Pullups 16 Wall Balls L1: KB FR Lunge (Blue/Red), 24″/20″, CTB, 20/14 L2: DB FR Lunge (35/20), Kipping Pull-ups, 20/14 L3: DB...
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WOD for 013118

January 30, 20180
Skill: Hang Clean Strength: Hang Cleans 3-3-3-3 *Find a heavy 3 then have 3 additional sets within 10% of your heavy Metcon: 10 Rounds 3 Deadlifts 2 Hang Cleans 1 S2OH *Every 2-minutes… Run 200m L1: 155/105, 200m L2: 115/85, 200m L3: 95/65, 100m L4: DB, 100m
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WOD for 013018

January 29, 20180
Skill: Midline for Quality: 3 Rounds (NOT FOR TIME) 25 Sit-ups 10 Lunges 10 Scap Pull-ups Strength: Front Squat 8-6-4-2 Front Squat *After completing, take 75% of your 4 then, 1-min AMRAP of Front Squats Metcon: 4-min AMRAP 10 Sandbag Over the shoulder 7 Toes to Bar Rest 2-minutes 4-min AMRepsAP 60 Cal Row Remaining...
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WOD for 012918

January 28, 20180
Skill: Muscle Up Program Pull 1. Advanced: 3×10 false grip bar pull-up 2. Intermediate: 3×10 bar pull-up 3. Beginner: 3×10 jumping eccentric pull-up Push 1. Advanced: 3×10 Kipping Ring dip 2. Intermediate: 3×10 banded ring dip 3. Beginner: 3×10 jumping ring dip w/ eccentric lower Technique 1. 3×8 ring shoulder height jumping transition Strength: No...
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