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Siteplicity

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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WOD for 050617

May 5, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: For Time: 50 Cal Row 50 Box Jump Overs (24/20) 50 Deadlifts (185/125) 50 Wall Balls (20/14) 50 Ring Dips 50 Wall Balls (20/14) 50 Deadlifts (185/125) 50 Box Jump Overs (24/20) 50 Cal Row
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WOD for 050517

May 4, 20170
Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 3: “Nancy” 5 Rounds: 400m Run 15 OHS (95/65)
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WOD 050417

May 3, 20170
Segment 1: 3 Rounds: 50 Double Unders (L2: 30 DUs L3: 50 Singles 15 Dips (L1: Rings L2: Bar L3: Pushups 10 DB Snatch – each hand (L1: 50/35 L2: 40/25 L3: 30/15) Segment 2: Mobility
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WOD for 050317

May 2, 20170
Segment 1: Power Clean (65%/3) x 3 Segment 2: Back Squat (65%/3) x 3 Segment 3: For time: 21-15-9 Row for Calories KB Swings (52/35) directly into 18-12-6: Row for Calories Lateral Burpees over the rower Directly into 12-9-6: Squat Cleans (155/105) Run 200m
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WOD for 050217

May 1, 20170
Segment 1: AMRAP 15 minutes: 15 Box Jump Overs (L1: 24/20 L2: 20/16 L3: 10 reps 20/16) 12 Dips (L1: Rings L2: Bars L3: Pushups) 9 Power Cleans (L1: 155/105 L2: 115/75 L3: 75/45) Segment 2: EMOM 12 minutes: Odd Min: 6 Power Snatch + 6 OHS (115/85) Even Min: 6 Pullups + 6 Toes...
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WOD for 050117

April 30, 20170
Segment 1: Power Snatch (65%/3) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: 3 Rounds: 10 Front Squats (L1: 185/135 L2: 135/95 L3: 95/65 20 Pullups (L1: CTB L2: Regular L3: Banded) 50 Double Unders (L2: 35 DUs L3: 50 Singles)
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