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Siteplicity

WOD for 051617

May 15, 20170
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...
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WOD for 051517

May 14, 20170
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
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WOD for 051417

May 13, 20170
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...
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WOD for 051317

May 12, 20170
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...
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WOD for 051217

May 11, 20170
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:...
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WOD for 051117

May 10, 20170
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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WOD for 051017

May 9, 20170
Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 3: 3 Rounds: 50 Double Unders (S1: 30 Dus S2: 50 Singles) 10 Power Snatches (Rx: 95/65 S1: 65/45 S2: 45/30) 10 Sandbag Shoulders (as heavy as possible)
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WOD for 050917

May 8, 20170
Segment 1: AMRAP 4: 27 Calorie Row 27 Burpees 27 Pullups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pullups Scale Pullups and T2B as needed Segment 2: EMOM 10 minutes: Odd: 3-6 HSPU (scale movement as needed) Even: 1-2...
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WOD for 050817

May 7, 20170
Segment 1: Power Snatch 60%/3 65%/3 70%/3 (75%/3) X 3 Segment 2: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 3: For Time: 21 Thrusters (Rx: 95/65 S1: 65/45 S2: 45/30) 21 KB Swings (Rx: 70/52 S1: 52/35 S2: 40/25) 400m Run 15 Thrusters 15 KB Swings 400m Run 9 Thrusters 9 KB Swings...
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WOD for 050717

May 6, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: In Teams of 2: 1200 Meter Run (both run together) 100 Squats 80 Situps 60 Pushups 40 Pullups
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