Siteplicity – Page 131 – Courage Fitness Durham

WOD for 063017

June 29, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 1RM Segment 2: Clean & Jerk 1RM Segment 3: 5 Rounds: 10 Power Snatch (Rx: 95/65 S1: 65/45 S2: 45/33) 10 Box Jump Overs (Rx: 24/20 S1: 20/16 S2: 16/12)

WOD for 062917

June 28, 2017SiteplicityDaily Workouts0

Segment 1: Deadlift 1RM (without form breaking down) Segment 2: Overhead Squat 1RM Segment 3: Mobility

Segment 1: Power Clean (65%/2) x 3 Segment 2: Front Squat (70%/2) x 3 Segment 3: AMRAP 7 minutes: Wall Balls (Rx: 30/20 S1: 20/14 S2: 14/10) *Every minute on the minute: 5 Deadlifts (Rx: 225/155 S1: 165/105 S2: 125/75)

WOD for 062717

June 26, 2017SiteplicityDaily Workouts0

Segment 1: For Time: 800m Run 30 KB Swings (70/52) 20 Bar Facing Burpees Segment 2: EMOM 10 minutes: Minutes 1-5: 3 Snatches (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean & Jerk

WOD for 062617

June 26, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Back Squat (70%/3) x 3 Segment 3: AMRAP 15 minutes: 60 Double Unders Run 400m 15 OHS (Rx: 115/80 S1: 85/60 S2: 65/45)

WOD for 062517

June 24, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3: 100 Cal Row 100 Box Jump Overs (24/20) 100 Power Snatch (75/55) 100 Toes-to-Bar 100 Power Snatch 100 Box Jump Overs 100 Cal Row

WOD for 062417

June 23, 2017SiteplicityDaily Workouts0

Segment 1: For Time: 30 Clean and Jerks (Rx: 185/135 S1: 135/95 S2: 95/65) Segment 2: AMRAP 15 minutes: 30 Double Unders (S1: Attempts S2: Singles) 20 DB Push Press (Rx: 35/25 S1: 25/15 S2: 20/10) 10 Deadlifts (Rx: 245/165 S1: 195/135 S2: 135/95 )

WOD for 062317

June 22, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/1 85%/1 (90%/1) x 2 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 Segment 3: 21-15-9: DB Hang Squat Cleans (Rx: 50/35 S1: 35/25 S2: 25/15) Handstand Pushups 400m Run

WOD for 062217

June 21, 2017SiteplicityDaily Workouts0

Segment 1: Max Unbroken Ring Muscle Ups (scale as appropriate) Segment 2: For Time: 100 Situps Segment 3: For Time: 800m Run Segment 4: Mobility

WOD for 062117

June 20, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat Build to a heavy single Segment 2: Power Clean Build to a heavy triple Segment 3: AMRAP 4 minutes: 400m Run 15 Burpees Over Bar Max Power Cleans (135/95) Rest 4 minutes AMRAP 4 minutes: 400m Run, 10 Burpees Over Bar Max Power Cleans Rest 4 minutes AMRAP 4 minutes: 400m...

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