Siteplicity – Page 135 – Courage Fitness Durham

WOD for 052017

May 19, 2017SiteplicityDaily Workouts0

Segment 1: “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20″”) Push Press (75/55) Row for Calories Rest

WOD for 051917

May 18, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 80%/3+1 (85%/3+1) x 2 Segment 2: 3 Rounds: Run 400m 21 Burpees

WOD for 051817

May 17, 2017SiteplicityDaily Workouts0

Segment 1: 21-15-9: Muscle Ups (S1: Assisted MUs S2: Pullups (assisted as needed) Single arm DB Snatch (Rx: 50/35 S1: 35/20 S2: 25/15) Segment 2: Mobility

Segment 1: Hang Clean 60%/4 65%/4 (70%/4) x 3 Segment 2: Front Squat 77%/5 83%/1 77%/5 85%/1 77%/5 87%/1 Segment 3: AMRAP 13 minutes: 55 Calorie Row 55 Thrusters (95/65) 55 Pullups 55 Handstand Pushups

WOD for 051617

May 15, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 3: 50 Double Unders 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 50 Double Unders 8 Power Snatch Rest 3:00 AMRAP 3:”3 Rounds, NOT for time 30 Situps 15 Deadlifts (Rx: 275/185 S1: 185/135 S2: 135/95)” 50 Double Unders 4 Power Snatch Segment 2: 3 Rounds, NOT for time 30 Situps 15...

WOD for 051517

May 14, 2017SiteplicityDaily Workouts0

Segment 1: Hang Snatch 60%/4 65%/4 (70%/4) x 3 Segment 2: Back Squat 77%/5 83%/1 77%/5 85%/1 77%/5 87%/1 Segment 3: 5 Rounds: 9 Power Cleans (Rx: 135/95 S1: 95/65 S2: 75/45) 15 Pushups 21 Air Squats Run 200m

WOD for 051417

May 13, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: “Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = Situps Diamonds = Goblet Squats (52/35) Spades = KB Swings Clubs = Burpees Jokers = 400m Run Cards are flipped over one...

WOD for 051317

May 12, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3*: 3 Rounds: 75 Power Snatches (75/55) 100 Calorie Row 800m Team Sandbag Run (70/50) *1 athlete works at a time, except on the run which all three athletes complete together, carrying the bag anyhow (1...

WOD for 051217

May 11, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3) x 2 Segment 2: Clean & Jerk 65%/3+1 70%/3+1 75%/3+1 80%/3+1 (85%/3+1) x 2 Segment 3: AMRAP 15 minutes: Run 400m 15 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) 20 Box Jumps (Rx: 24/20 S1: 20/16 S2: 20/16 Step Ups) 15 Wall Balls (Rx: 20/14 S1:...

WOD for 051117

May 10, 2017SiteplicityDaily Workouts0

Segment 1: 6 Sets (work as heavy as possible for all sets): High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Full Squat Clean –...

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