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Siteplicity

WOD for 102117

October 20, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: 100 Calorie Row 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100 Calorie row
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WOD for 102017

October 19, 20170
Segment 1: Split Jerk On the Minute x 10 Build to a Heavy Split Jerk Segment 2: Front Squat On the Minute x 10 Build to a Heavy Front Squat Segment 3: 3 Rounds: 75 Double Unders (S1: Attempts S2: Singles) 50 Air Squats 15 Power Cleans (Rx: 135/95 S1: 105/75 S2: 75/45)
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WOD for 101917

October 18, 20170
Segment 1: EMOTM x 10 Minutes Evens: 5-10 Strict Dips (Bar or Ring) Odds: 1-3 Rope Climbs (Legless or with legs) *Scales for rope climbs: Rope Climbs from the floor Neutral Grip Pullups Use Small Ropes Segment 2: For Time: 15 Min Cap 15 Toes to Bar 12 Clean and Jerks (115/75) Run 800m 12...
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WOD for 101817

October 17, 20170
Segment 1: Overhead Squat Build to a Heavy Set of 3 Segment 2: AMRAP 3 minutes 21 Overhead Squats (Rx: 135/95 S1: 95/65 S2: 65/35) 21 Burpee Over the Erg Max Double Unders Rest 3:00 AMRAP 3 minutes 18 Overhead Squats 18 Burpee Over the Erg Max Double Unders Rest 3:00 AMRAP 3 minutes 15...
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WOD for 101717

October 16, 20170
Segment 1: Deadlift Build to a Heavy Set of 5 Segment 2: On the Minute 12 minutes (4 Rounds) 1st: 15 Deadlifts (Rx: 225/155 S1: 165/115 S2: 115/65) 2nd: 15 Weighted Situps (heavyish) 3rd: Max Burpees
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WOD for 101617

October 15, 20170
Segment 1: Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 2 Reps @ 70% Minute 2 – 2 Reps @ 75% Minute 3 – 2 Rep @ 80% Minute 4 – Rest Segment 2: 3 Rounds for Max Reps, resting 1:00 between: 1:00 Wal Balls (Rx: 20/14 S1: 14/10 S2: 10/6)...
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WOD for 101517

October 14, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: 3 Rounds: 30 Hang Power Cleans (Rx: 115/80 S1: 80/55 S2: 65/35) 30 Wall Ball (Rx: 20/14 S1: 14/10 S2: 10/6) Run 400m
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WOD for 101417

October 13, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: 800m Run 6 Rounds “The Chief” 400m Run 4 Rounds “The Chief” 200m Run 2 Rounds “The Chief” “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
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WOD for 101317

October 12, 20170
Segment 1: On the Minute x 9 (3 Rounds) – Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 80% Minute 3 – 85% Rest 2:00 Segment 2: On the Minute x 3 (1 Round) Squat Clean + Split Jerk 80– 85– 90% Segment 3: Teams of 2...
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WOD for 101217

October 11, 20170
Segment 1: Skill Work: Spend 10 minutes setting up and doing drills towards a skill of your choice Segment 2: EMOM 8 Minutes: Evens: Run 100 M/ Row 200M Odds: 3-10 Reps of the skill you worked on earlier Segment 3: For Time: 8 Minute Time Cap: 30 Cal Row or Bike 20 Front Squats...
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