Siteplicity – Page 111 – Courage Fitness Durham

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)

WOD for 010918

January 8, 2018SiteplicityDaily Workouts0

Skill: Push/Split Jerks Strength: Push Press/Push Jerk/Split Jerk 5-5-5-3-3-3-1-1-1 *Push Press the 5’s, Push Jerk the 3’s, and Split Jerk the 1’s Metcon: 16-min EMOM Station 1: Row Station 2: Double-Unders Station 3: DB S2OH Station 4: Sit-ups L1: 17/15 cal row, 40 Double-Unders, 15 S2OH (50/35), 12 GHD L2: 17/15 cal row, 35 Double-Unders,...

WOD for 010818

January 7, 2018SiteplicityDaily Workouts0

Skill: Cleans Handstand Pushups Strength: 12-minute EMOM Complex: 1 Hang clean pull + 1 Power Clean *Use 70-75% of your 1RM Power Clean Metcon: Part 1: Within 8-mins.. 15-12-9 Power Clean (L1: 135/95 L2: 105/75 L3: 75/55 L4: KB Swings) HSPU or Push-up (L1/L2: HSPU L3: Scaled HSPU or hand release pushups L4: as needed)...

WOD for 010718

January 6, 2018SiteplicityDaily Workouts0

5 Rounds for Time: 400m Row 15 DB Thrusters 15 Pull-ups L1: 50/35, Pullups L2: 35/20, Pullups L3: 20/15, Jumping/Assisted Pullups L4: 15/12, Ring Rows

WOD for 010618

January 5, 2018SiteplicityDaily Workouts0

In Teams of 3 Trading Minutes for 15-minutes Rotating Through: 2 People working, 1 person resting (Follow the rotation: 1-2-3) Person 1: Max Rounds of Cindy Person 2: Hang Power Snatch Person 3: Rest *Score= Total Rounds of Cindy (+) Hang Power Snatches L1: 95/65, Cindy (5 CTB Pull-ups, 10 Push-ups, 15 Air-squats) L2: 75/55,...

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