Siteplicity – Page 110 – Courage Fitness Durham

WOD for 011918

January 18, 2018SiteplicityDaily Workouts0

Skills: Rope Climbs Then, 2 Position Snatch Strength: 2-Position Snatch 3 @ 70% 2 @ 75% 1 @ 80% *2-position: High Hang + Knee *3 sets of the 3 reps, 2 sets of the 2 reps Metcon: For Time…with a 15 minute Time Cap 21 Hang Power Snatches 4 Rope Climbs 15 Hang Power Snatches...

WOD for 011818

January 17, 2018SiteplicityDaily Workouts0

Skill: Coach’s choice Metcon 1: 4, 1 minute Rounds: 3 Stations (12 minutes) Station 1: 8 Weighted Barbell Good mornings Station 2: 12 Double KB Swings Station 3: Sandbag over the shoulder or weighted Glute March (:40) L1: 95/65 (8 Good mornings), 12 DBL KBS (Blue/Red), 150/120 L2: 75/55 (8 Good mornings), 12 DBL KBS...

WOD for 011718

January 16, 2018SiteplicityDaily Workouts0

Skill: Muscle-up Program: Week 3 Day 1 Pull: 1.) Advanced: 3×10 strict ring row with the body parallel to the floor 2.) Intermediate: 3×10 Strict Ring row with body at 45 degrees 3.) Beginner: 3×10 Strict ring row with body at more than 45 degrees Push: 1.) Advanced: 3×15 Dip with two boxes 2.) Intermediate:...

WOD for 011618

January 15, 2018SiteplicityDaily Workouts0

Skill: Hang Clean and Split Jerk Strength: Hang Clean and Jerk 2-2-2-2 *Build-up method: *Find your “Heavy” 2 and then have 3 additional sets within 10% of your “heavy 2″ Metcon: Against 3:00-minute clock for 6 rounds-21-minutes(Alternating between Round 1 & 2) Round 1: 400m Run then, remaining time: Burpees Round 2: 500m Row then,...

WOD for 011518

January 14, 2018SiteplicityDaily Workouts0

Skill: Aux Core: 2 Rounds: :30-sec Double KB Front Rack Hold :15-sec in each section (360-plank) :30-second Hollow-Rock Hold Strength: Front Squat 10-8-6-4 **Find your heaviest weight for each Metcon: 12 minute AMRAP 15 Box Jumps 10 FR Lunges Every Minute on the Minute – 7 Toes to Bar *Don’t start with T2B L1: 135/95,...

WOD for 011418

January 13, 2018SiteplicityDaily Workouts0

Against 3 mins for 5 Rounds (15-mins) 20 Cal row 50 Double-unders Remaining Time: S2OH Score= S2OH L1: 20/15 Cal Row, 185/13, Double Unders L2: 20/15 Cal Row, 135/95, Double Unders L3: 15/10 Cal Row, 95/65, 1/2 Attempts (+) 1/2 Singles L4: 10/7 Cal Row, DB S2OH, 50 Singles

WOD for 011318

January 12, 2018SiteplicityDaily Workouts0

With a partner, for time with a 8-minute Time Cap: 100 Devil Presses (https://www.youtube.com/watch?v=zOYXFFXAx24) Each time you break, 100m Run *Score=Time *1 person rests, 1 person works *After the break: Person 1 runs 100m and when P1 returns P2 can pick-up where P1 left off L1: 50/35 L2: 35/20 L3: 20/15 L4: 15/12 Rest 3...

WOD for 011218

January 11, 2018SiteplicityDaily Workouts0

Skill: Muscle-up Program Pull: 1.) Advanced: 3×10 strict ring row with the body parallel to the floor 2.) Intermediate: 3×10 Strict Ring row with body at 45 degrees 3.) Beginner: 3×10 Strict ring row with body at more than 45 degrees Push: 1.) Advanced: 3×15 Dip with two boxes 2.) Intermediate: 3×20 bench dip feet...

WOD for 011118

January 10, 2018SiteplicityDaily Workouts0

Skill: Snatch Strength: Hang Snatch: 2-2-2-2-2 then, 3-3-3 Snatch Grip Deadlift Metcon: For Time: 20 Wall Balls 15 Burpee Box Jump Overs 20 Wall Balls 12 Burpee Box Jump Overs 20 Wall balls 9 Burpee Box Jump Overs 20 Wall Balls 6 Burpee Box Jump Overs 20 Wall Balls 3 Burpee Box Jump Overs L1:...

WOD for 011018

January 9, 2018SiteplicityDaily Workouts0

Skill: Toes to Bar Strength: Back Squats *Take 25-mins to find a 5-rep Max Metcon: Within 9-minutes: Ascending Ladder (By 3’s) Toes-to-bar Overhead Squats L1: 95/65, Toes-to-Bar L2: 75/55, Toes-to-Bar L3: 65/45, K2E (Increments of 2) L4: Goblet Squats, Ab-mat Sit-ups (Increments of 2)

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