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Siteplicity

WOD for 112717

November 26, 20170
Segment 1: 2 min single under/double under practice Then, 3 min AMRAP: 10 air squats 10 Jumping Jacks 5 Burpees Segment 2: 6 min E2MOM (3 sets): Back Squat x 8 reps @ 65% — Followed by — 6 minutes – Every 2 minutes on the minute (3 sets total): Romanian Deadlift x 8 reps...
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Feats of Strength 2017

November 25, 20170
Feats of Strength – Consecutive max strict pullups – Max time handstand hold against the wall – 200m farmer carry for time -100m Yoke carry – Beer Mile for time
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WOD for 112517

November 24, 20170
Segment 1: Running Clock: 0-3 minutes – Heavy Triple: High Hang Power Snatch (pockets) 3-6 minutes – Heavy Double: Hang Power Snatch (knee) 6-9 minutes – Heavy Single: Power Snatch (floor) Segment 2: AMRAP 13 minutes: 55 Barbell Facing Burpees 55 Chest to Bar Pullups 55 Calorie Row 55 Handstand Pushups Segment 3: Not For...
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Black Friday 2017

November 23, 20170
“Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lb., women use 145 lb.”
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Thanksgiving 2017

November 22, 20170
Lumberjack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal...
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WOD for 112217

November 21, 20170
Segment 1: For Time: 21 Push Presses (Rx: 155/105 S1: 125/75 S2: 85/55) 21 Front Squats 21 Hang Power Cleans Rest 2:00″ “For Time: 21 Push Presses (Rx: 155/105 S1: 125/75 S2: 85/55) 21 Front Squats 21 Hang Power Cleans Rest 2:00 15 Push Presses 15 Front Squats 15 Hang Power Cleans Rest 2:00 9...
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WOD for 112117

November 20, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: EMOM for 8 minutes 5 HSPUs or scale Segment 3: 5 Rounds, Every 4 minutes: 12 Toes to Bar (S1: Knees to elbows S2: Knee raises) 15 Deadlifts (Rx: 185/135 S1: 135/95 S2: 95/65) 12 Burpees
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WOD for 112017

November 19, 20170
Segment 1: Overhead Squat 5×3 As heavy as possible Segment 2: 5 Sets (Building to a Heavy): Power Snatch + Low Hang Squat Snatch + Overhead Squat Segment 3: AMRAP 15 minutes: 60 Double Unders (S1: Attempts S2: Singles) 30 Calorie Row 15 Overhead Squats (Rx: 115/80 S1: 85/55 S2: 55/35)
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WOD for 111917

November 18, 20170
Segment 1: In 20 minutes: -25 thrusters (95/65) -200m unweighted walking lunge -25 thrusters -Max calories in remaining time on either the assault bike or rower, EMOM perform 3 burpees
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WOD for 111817

November 17, 20170
Segment 1: “Glen” 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
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