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Siteplicity

WOD for 110317

November 2, 20170
Segment 1: On the Minute x 9 (3 Rounds) Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 75% Minute 2 – 80% Minute 3 – 85% Segment 2: Front Squat 6 Sets of 2: Sets 1 + 2 – 80% Sets 3 + 4 – 85% Sets 5 + 6 –...
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WOD for 110217

November 2, 20170
Segment 1: Find a 1RM Press Segment 2: Find a 1RM Push Press Segment 3: “Split Jerk: Footwork Practice”
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WOD for 110117

October 31, 20170
Segment 1: Back Squat 50 reps Pick a weight that you can do for 8-10 reps Segment 2: Deadlift 50 reps Pick a weight that you can do for 8-10 reps Segment 3: With a partner, each partner completes each round: 50-40-30-20-10 Calorie Row
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WOD for 103117

October 30, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup 1 attempt – Max Handstand Pushups Then, 3 sets of 70% Max Total Segment 3: “Freddie Kreuger” 21-15-9 Reps: KB Swings Burpees Segment 4: For Time: 50 Toes to Bar
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WOD for 103017

October 29, 20170
Segment 1: Squat Snatch On the Minute x 12 (3 Rounds): Minute 1 – 3 Reps @ 75% Minute 2 – 2 Reps @ 80% Minute 3 – 1 Rep @ 85% Minute 4 – Rest Segment 2: Back Squat 2 Rounds: 5 Reps @ 80% 3 Reps @ 85% 1 Rep @ 90% Segment...
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WOD for 102917

October 28, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP 30 minutes: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats
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WOD for 102817

October 27, 20170
We’re hosting the Halloween Weightlifting Spectacular today! WODs will be held out back in the park. Bring a pumpkin! Halloween Scary WOD For time (with your pumpkin): 800 meter pumpkin run 31 thrusters 31 squats 31 Overhead walking lunge 31 cleans 31 presses 400 meter pumpkin run Every time you put pumpkin down complete 5...
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WOD for 102717

October 26, 20170
Segment 1: On the Minute x 7 3 Deadlifts Build each set Segment 2: 4 Rounds For Time: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Press (135/95)
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WOD for 102617

October 25, 20170
Segment 1: Partner Workout: 1 Partner Works at a time Divide work as desired For Time: 22 Minute Cap 50/35 Calorie Row 50 Wallballs 50 Sit Ups 50 Ring Pushups 50 Situps 50 Wallballs 50/35 Cal Row Segment 2: Mobility
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WOD for 102517

October 24, 20170
Segment 1: 2 Rounds: 400m Run 50 Double Unders (S1: Attempts S2: Singles) 12 Squat Cleans (135/95) Segment 2: 2 Rounds: 10 Power Cleans (Rx: 185/135 S1: 135/95 S2: 95/65) 10 Front Squats 10 Push Jerks Rest 2:00
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