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Siteplicity

WOD for 101117

October 10, 20170
Segment 1: 5 Clusters 3 Clusters 1 Cluster Rest 2:00 5 Clusters 3 Clusters 1 Cluster Rest 2:00 5 Clusters 3 Clusters 1 Cluster Segment 2: AMRAP 15 minutes: 15 Toes to Bar 12 Dumbbell Reverse Lunges (Rx: 50/35 S1: 35/20 S2: 25/15) 9 Dumbbell Clean and Jerks
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WOD for 101017

October 9, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup Test 1 attempt – Max Handstand Pushups Segment 3: 50 KB Swings (Rx: 70/52 S1: 52/35 S2: 35/20) 100 Double Unders 800m Sandbag Run (50/35) 100 Double Unders 50 KB Swings
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WOD for 100917

October 9, 20170
Segment 1: Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 72% Minute 2 – 2 Reps @ 77% Minute 3 – 1 Rep @ 82% Minute 4 – Rest Segment 2: Back Squat 2 Rounds: 7 Reps @ 74% 5 Reps @ 78% 3 Reps @ 82% Rest 2:00...
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WOD for 100817

October 7, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3 AMRAP 15 minutes: 7 Deadlifts (225/155) 50′ Dumbbell Walking Lunge (30/20) 200′ Sprint *Each teammate completes a full round
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WOD for 100717

October 6, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Buy In: 800m Run 5 Rounds: 12 Pullups (Rx: CTB S1: pullups S2: banded) 9 Squat Snatch (Rx: 95/65 S1: 65/45 S2: OHS 65/45) 6 Handstand Pushups (Rx: Strict S1: 3 Kipping S2: as needed) Then: 800m Run
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WOD for 100617

October 5, 20170
Segment 1: Chest to Bar Pullup Test 1 attempt – Max C2B Pullups Segment 2: Front Squat 6 Sets of 2: Sets 1 & 2 – 75% Sets 3 & 4 – 80% Sets 5& 6 – 85% Segment 3: 3 Rounds: Run 400m 12 Deadlifts (Rx: 275/185 S1: 205/135 S2: 165/95) 21 Box Jumps...
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WOD for 100517

October 4, 20170
Segment 1: “25 Minute NFT Circuit * 20 Alt. Goblet Hold Lunges * 15 Situps * 10 Tall Box Jumps (30/24+) * 1-3 Muscle Ups (Bar or Ring) * 10 Push ups * 15 Barbell Bicep Curls * 20 HS Shoulder Taps (Scale to :20 HS Hold) Segment 2: Mobility
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WOD for 100417

October 3, 20170
Segment 1: Push Press Heavy set of 5 Heavy set of 4 Heavy set of 3 Heavy set of 2 Heavy set of 1 Segment 2: Every 3 minutes x 4 Rounds Calorie Row (Rx: 20/15) 15 Barbell Facing Burpees Max Push Press (Rx: 135/95 S1: 105/75 S2: 75/55) in time remaining No rest between...
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WOD for 100317

October 2, 20170
Segment 1: Handstand Pushups 10 minutes of practice Segment 2: Handstand Pushup Test 1 attempt – Max Handstand Pushups Segment 3: 5 Rounds: 200m Run 30 Double Unders (S1: Attempts S2: Singles) 9 Hang Squat Cleans (Rx: 115/80 S1: 85/55 S2: 65/45)
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WOD for 100217

October 1, 20170
Segment 1: Pause Overhead Squat Build to a Moderate Single 3 second pause at bottom Segment 2: 2 Rounds: 7 Reps @ 70% 5 Reps @ 75% 3 Reps @ 80% Rest 2:00 between each set of squats Segment 3: AMRAP 18 minutes: 18 Burpees 15 Wall Balls (Rx: 20/14 S1: 14/10 S2: 10/6) 12...
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