Siteplicity – Page 134 – Courage Fitness Durham

WOD for 053117

May 30, 2017SiteplicityDaily Workouts0

Segment 1: “Christine” 3 Rounds: 500m Row 21 Bodyweight Deadlifts 21 Box Jumps (20″) Segment 2: EMOM 16 minutes: Odd: 2 Muscle Ups, 4 HSPU, 8 KB Swings (52/35) Even: Rest

WOD for 053017

May 29, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch (65%/3) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: “Grace” For Time: 30 Clean and Jerks (Rx: 135/95 S1: 95/65 S2: 65/45)

“Murph” For Time: Run 1 mile 100 Pullups 200 Pushups 300 Air Squats Run 1 mile Wear a 20# vest or body armor In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”....

WOD for 052717

May 26, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 5 minutes: 10-8-6-4-2 Squat Clean Thrusters Pick a start weight and add weight every round Rest 5:00 EMOM 5 minutes: 10-8-6-4-2 Squat Clean Thrusters Pick a start weight and add weight every round Segment 2: “Kelly” 5 Rounds: 400 Meter Run 30 Wall Balls (20/14) 30 Box Jumps (24/20)

WOD for 052617

May 25, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat 83%/3 86%/1 83%/3 88%/1 83%/3 90%/1 Segment 2: For Time: 75 Cal Row 50 Power Snatches (75/55) 25 Over-the-Bar Burpees

WOD for 052517

May 24, 2017SiteplicityDaily Workouts0

Segment 1: For Time: 21-15-9: DB Snatch (Rx: 50/35 S1: 35/20 S2: 25/15) Ring Dips (S1: Bar Dips S2: Pushups) Segment 2: Mobility

WOD for 052417

May 23, 2017SiteplicityDaily Workouts0

Segment 1: Clean (Mid Thigh Hang) 60%/4 65%/4 70%/4 (75%/3) x 3 Segment 2: Front Squat 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1 Segment 3: EMOM 16 minutes: A) 12 KB Front Rack Lunges (52/35) B) 12 Deficit Pushups (stacking plates) C) 12 DB Box StepUps (20/16) D) 50s Plank Hold (on elbows)

WOD for 052317

May 22, 2017SiteplicityDaily Workouts0

Segment 1: “Helen” 3 Rounds: 400m Run 21 KB Swings (52/35) 12 Pullups Segment 2: EMOM 16 minutes: Odd: 15 Wall Balls (20/14) Even: 6 Bar Muscle Ups Scale reps as needed to complete each cycle in less than 40 seconds

WOD for 052217

May 21, 2017SiteplicityDaily Workouts0

Segment 1: Snatch (Mid-Thigh Hang) 60%/4 65%/4 70%/4 (75%/3) x 3 Segment 2: Back Squat 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1 Segment 3: 3 Rounds: 10 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) 10 Front Squats 10 Jerks 50 Double Unders (S1: 35 DUs S2: 50 Singles

WOD for 052117

May 20, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 125 chest-to-bar pull-ups w/ teammate in hang 100 toes-to-bars w/ teammate in hang 100 dumbbell snatch (50/35)

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