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Siteplicity

WOD for 090217

September 1, 20170
Segment 1: EMOM 8 minutes 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 155/105 S1: 115/75 S2: 85/55) Segment 2: 400m Run 50 Wall Ball (Rx: 20/14 S1: 16/10 S2: 12/6) 400m Run 35 Deadlift (Rx: 135/95 S1: 105/75 75/45 ) 400m Run 20 Burpee Box Jump Overs (Rx: 24/20 S1: 20/16 S2:...
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WOD for 090117

August 31, 20170
Segment 1: Clean and Jerk Build to Heavy Single Segment 2: Clean Grip Deadlift (110%/2) x 4 *3 second pause in power position Segment 3: “Amanda” For Time: 9 – 7 – 5: Ring Muscle Ups Squat Snatches (135/95)
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WOD for 083117

August 31, 20170
Segment 1: A1) Bench Press 4×10 Increase each set or keep the same weight across A2) Single Arm DB/KB Row 4×10 ea. Treat A1 and A2 as a superset Rest as needed between exercises and between sets Segment 2: For Time: 50/40 Cal Row 75 Air Squats 100 Walking Lunges
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WOD for 083017

August 29, 20170
Segment 1: Power Jerk (70%/5) x 3 (75%/3) x 2 Segment 2: Push Press (75%/5) x 5 Segment 3: AMRAP 5 minutes Run 600m AMRAP Macho Man (135/95) rest 5 minutes AMRAP 5 minutes Run 400m AMRAP Macho Man (155/105) rest 5 minutes AMRAP 5 minutes Run 200m AMRAP Macho Man (185/135) “Macho Man” –...
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WOD for 082917

August 28, 20170
Segment 1: For Time: 10 Snatches (115/80) change weights 8 Snatches (135/95) change weights 6 Snatches (155/105) change weights 4 Snatches (185/135) change weights 2 Snatches (205/145) Segment 2: “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (52/35) 12 Pullups
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WOD for 082817

August 27, 20170
Segment 1: Snatch Build to Heavy Single Segment 2: Snatch Grip Deadlift (80%/5) x 5 Segment 3: AMRAP 15 minutes 50 Double Unders 20 Burpees 15 Dumbbell Hang Squat Cleans (Rx: 50/35 S1: 35/25 S2: 25/15)
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WOD for 082717

August 26, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (52/35) 100 Calorie Row
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WOD for 082617

August 25, 20170
Segment 1: For Time: 10 Clean and Jerks (115/80) change weights 8 Clean and Jerks (135/95) change weights 6 Clean and Jerks (155/105) change weights 4 Clean and Jerks (185/135) change weights 2 Clean and Jerks (205/145) Segment 2: Teams of 3: 600m Sand Bag Run (70/50) – 200m each 100 Power Snatches (75/55) 600m...
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WOD for 082517

August 24, 20170
Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/1) x 5 Segment 2: Clean and Jerk 60%/2 65%/2 70%/2 (75%/1) x 5 Segment 3: 3 Rounds: 10 Pullups (Rx: CTB S1: Regular S2: Ring Rows) 10 Front Squats (Rx: 165/110 S1: 125/85 S2: 85/55) 10 Burpees
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WOD for 082317

August 22, 20170
Segment 1: Hang Power Clean (70%/3) x 3 Segment 2: Back Squat (75%/5) x 3 Segment 3: 4 times through 20 seconds on, :10 seconds off of each Situps (Rx: 45/25 Weighted S1/S2: Regular) Deadlifts (Rx: 155/105 S1: 115/75 S2: 95/65) Situps Deadlifts (155/105)
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