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Siteplicity

WOD for 080317

August 2, 20170
Segment 1: 1 mile run Rest 5:00 12 minutes to find a 3RM Push Press Segment 2: B1) Double KB Front Rack Lunge 3×16 alt. steps B2) Ring Support Hold 3 x 10-30 secs (Scale to Ring Plank Hold/ Regular Plank) Rest up to 2:00 between sets Segment 3: Mobility
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WOD for 080217

August 1, 20170
Segment 1: Power Clean (80%/3) x 5 Segment 2: Power Jerk (75%/3) x 5 Segment 3: Ascending Ladder for 7 Minutes: 1 Power Clean (Rx: 155/105 S1: 125/85 S2: 105/55) 30 Double Unders (S1: Attempts S2: Singles) 2 Power Cleans 30 Double Unders 3 Power Cleans 30 Double Unders Add (1) Power Clean per round
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WOD for 080117

July 31, 20170
Segment 1: EMOM 10 minutes: Minutes 1-5: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean and Jerks Segment 2: For Time: 3 Rounds Bergeron Beep Test Run 800m 3 Rounds Bergeron Beep Test Run 800m 3 Rounds Bergeron Beep Test Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
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WOD for 073117

July 30, 20170
Segment 1: Snatch 60%/3 65%/2 70%/2 75%/2 80%/2 (85%/2) x 3 Segment 2: Snatch Pull (105%/3) x 4 Segment 3: EMOM 15 minutes: Min 1: Run 200m Min 2: 10 Power Snatches (135/95) Min 3: 10 Handstand Pushups
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WOD for 073017

July 29, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…
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WOD for 072917

July 28, 20170
Segment 1: EMOM 10 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) Segment 2: 5 rounds: 400m Run 15 Power Snatches (65/45)
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WOD for 072817

July 27, 20170
Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/1) x 5 Segment 2: AMRAP 20 minutes 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatch 10 Ring Muscle Ups
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WOD for 072717

July 26, 20170
Segment 1: In 10 Minutes: Establish a Technically Sound Power Clean Max Rest 5:00 Segment 2: “Barbell Stamina and Proficiency Test” Segment 3: Max Unbroken Kipping Pullups -Or Pull-up Strength Work
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WOD for 072617

July 25, 20170
Segment 1: Power Clean (70%/3) x 3 Segment 2: Back Squat (75%/5) x 3 Segment 3: AMRAP 9 minutes 6 Pullups 9 Front Squats (Rx: 135/95 S1: 105/75 S2: 75/45)
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WOD for 072517

July 24, 20170
Segment 1: EMOM 10 minutes: Minutes 1-5: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean and Jerks Segment 2: AMRAP 5 minutes 7 Rounds of “The Chief” (115/80) rest 5 minutes AMRAP 5 minutes 6 Rounds of “The Chief” (135/95) rest 5 minutes AMRAP 5 minutes 5 Rounds of “The Chief”...
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