Siteplicity – Page 132 – Courage Fitness Durham

WOD for 062017

June 19, 2017SiteplicityDaily Workouts0

Segment 1: “Isabel” For Time: 30 Snatch (135/95) Segment 2: 6 Rounds: 13 Thrusters (Rx: 95/65 S1: 75/55 S2: 55/35) 14 Pullups (S1: 7 reps S2: Ring Rows)

WOD for 061917

June 18, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 Segment 2: Snatch Pull (110%/3) x 4 Segment 3: 6 Rounds: 6 Sandbag Reverse Lunges 6 Sandbag Shoulders 20 Lateral Jumps Over Bag 200m Run

WOD for 061817

June 17, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: In Teams of 2 2 Rounds: 40 Overhead Squats (115/80) 40 Toes to Bar 20 Squat Snatches (115/80) 20 Bar Muscle Ups

WOD for 061717

June 16, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: 3 Rounds: 800m Run 21 Power Cleans (Rx: 155/105 S1: 115/75 S2: 75/45

WOD for 061617

June 15, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2) x 3 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1) x 3 Segment 3: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2

WOD for 061517

June 14, 2017SiteplicityDaily Workouts0

Segment 1: “Jackie” 1,000m Row 50 Thrusters (45/33) 30 Pullups Segment 2: Mobility

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 90%/1 95%/1 Segment 3: 15-9-6: Snatch (135/95) Situps Directly into: 15-9-6: Clean & Jerks (135/95) Bar Muscle-ups Directly into: 15-9-6: Bar Facing Burpees Toes to Bar

WOD for 061317

June 12, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 4 minutes: 27 Hang Power Cleans (Rx: 135/95 S1: 115/75 S2: 95/65) 27 Wall Balls (Rx: 20/14 S1: 15/10 S2: 12/8) 27 Double Unders (S1: Attempts S2: Singles) Rest 4:00 Segment 2: AMRAP 4 minutes: 21 Hang Power Cleans (135/95) 21 Wall Balls (20/14) 21 Double Unders Rest 4:00 Segment 3: AMRAP...

WOD for 061217

June 11, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 95%/1 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/1) x 2 Segment 3: AMRAP in 12 minutes: 15 Box Jump Overs (Rx: 24/20 S1: 20/16 S2: 16/12) 12 Toes To Bar (S1: Knees to Elbows S2: Kneed Raises) 9 DB or KB Front Squats...

WOD for 061117

June 10, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up missed segment from past week Segment 2: Fit Test: Establish 1RM Back Squat Establish Max Reps Pushups in 1 minute Establish Max Reps Pullups in 1 minute Run 1 Mile for PR

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