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Siteplicity

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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WOD for 043017

April 29, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 3: 3 Rounds: 100 Calorie Row 50 Floor Press (115/80) 400m Team Run
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WOD for 042917

April 28, 20170
Segment 1: EMOM in 9 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (L1: 225/155 L2: 155/105 L3: 115/75) Segment 2: For Time: 1 Mile Run 21 KB Swings 21 Goblet Squats 800m Run 15 KB Swings 15 Goblet Squats 400m Run 9 KB Swings 9 Goblet Squats L1: 70/52 L2: 52/35 L3:...
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WOD for 042817

April 27, 20170
  Segment 1: Snatch 60%/3 65%/3 70%/3 75%/3 80%/2 (85%/1) x 3 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2 (85%/1) x 3 Segment 3: 21-15-9: Jerks (L1: 135/95 L2: 95/65 L3: 65/45) Pullups (L1: C2B L2: Standard L3: Banded
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WOD for 042717

April 26, 20170
Segment 1: EMOM in 10 minutes: Odd: 10 Push Press (L1: 95/65 L2: 65/45 L3: 45/33) Even: 5 C2B Pullups + 5 Toes To Bar (L2: Pullups + Knee Raises L3: Ring Rows + Knee Raises Segment 2: EMOM in 12 minutes: Odd: 15/10 Calorie Row Even: 10 DB Push Press (L1: 50/35 L2: 35/20...
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