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Siteplicity

WOD for 082217

August 21, 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: AMRAP 4 minutes 15-12-9 Wall Balls (Rx: 20/14 S1: 16/10 S2: 12/6) Pullups (Rx: CtB S1: Regular S2: Banded) Rest 4 minutes AMRAP 4 minutes 15-12-9 Wall Balls Toes to Bar (S1: KTE...
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WOD for 082117

August 20, 20170
Segment 1: Hang Power Snatch (70%/3) x 3 Segment 2: Overhead Squat (70%/3) x 3 Segment 3: For Time: 21-15-9 Sumo Deadlift High Pull (Rx: 95/65 S1: 65/45 45/33) Push Press Lateral Bar Burpees
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WOD for 082017

August 19, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: “Goat” WOD EMOM 21 minutes: Min 1: Movement 1 Min 2: Movement 2 Min 3: Movement 3
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WOD for 081917

August 18, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800m Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00 Rest 23:00 – 27:00 400m...
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WOD for 081817

August 17, 20170
Segment 1: Clean Pull (110%/2) x 4 Segment 2: Front Squat (85%/4) x 5 Segment 3: 3 Rounds: 400m Run 12 Burpees 21 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12)
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WOD for 081717

August 16, 20170
Segment 1: EMOTM x 10 Minutes Evens: 10 Box Jumps + Step Down Odds: 7-10 “Perfect” Pushups Scale as needed to complete reps unbroken every set Segment 2: “20 Minutes “AMRAP” @ Conversational Pace 500 Meter Row @ 2:00/2:10 Pace 30 Foot Double KB Front Rack Lunge 3-5 Strict Chin Ups 10 Double Russian KBS...
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WOD for 081617

August 15, 20170
Segment 1: Power Clean (70%/5) x 5 Segment 2: Push Press (70%/5) x 5 Segment 3: For Time: 15-10-5 Kettlebell Swings (Rx: 70/52 S1: 52/35 S2: 40/20) Toes to Bar (S1: KTE S2: Knee Raises) 800 Meter Sandbag Run (50/35) 5-10-15 Kettlebell Swings Toes to Bar
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WOD for 081517

August 14, 20170
Segment 1: EMOM 6 minutes 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 155/105 S1: 115/75 S2: 85/55) Segment 2: AMRAP 3 minutes, Rest 3:00 21 Calorie Row 21 Burpees over Rower Max Thrusters (75/55) AMRAP 3 minutes, Rest 3:00 18 Calorie Row 18 Burpees over Rower Max Thrusters AMRAP 3 minutes, Rest...
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WOD for 081417

August 13, 20170
Segment 1: Snatch 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 2: Snatch Pull (110%/2) x 4 Segment 3: 3 Rounds: 400m Run 15 Clean and Jerks (Rx: 115/80 S1: 95/65 S2: 75/45) 75 Double Unders (S1: Attempts S2: Singles)
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WOD for 081317

August 12, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 3 Rounds: 10 Front Squats (Rx: 185/135 S1: 135/95 S2: 105/75) 20 Chest to Bar Pullups (S1: Pullups S2: Scale as needed) 50 Double Unders (S1: Attempts S2: Singles)
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