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Siteplicity

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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WOD for 042617

April 25, 20170
Segment 1: Power Clean + Front Squat 20 minutes to work up to a heavy single for the day Segment 2: For time: 30 Deadlifts (L1: 225/155 L2: 185/135 L3: 135/95) 30 Handstand Pushups 30 Thrusters (L1: 95/65 L2: 75/55 L3: 55/35) 30 Pullups 30 Power Cleans (L1: 135/95 L2: 105/65 L3: 85/45) 30 Ring...
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WOD for 042517

April 24, 20170
Segment 1: Snatch Pull (90%/5) x 3 (95%/5) x 2 Segment 2: Clean Pull (90%/5) x 3 (95%/5) x 2 Segment 3: AMRAP 4 minutes: 30 Power Snatches (95/65) 30 Overhead Squats Max bar-facing burpees in remaining time Rest 4:00 AMRAP 4: 20 Power Snatches (115/85) 20 OHS Max bar-facing burpees in remaining time Rest...
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WOD for 042417

April 23, 20170
Segment 1: Power Snatch + Overhead Squat 20 minutes to workout up to a heavy single Segment 2: For Time: 400m Run 26 Hand Release Pushups 400m Run 26 KB Swings (L1: 52/35 L2: 44/30 L3: 35/20) 400m Run 26 Med Ball Situps (L1: 20/14 L2: 14/10 L3: no ball) 400m Run 26 Deadlifts (L1:...
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WOD for 042317

April 22, 20170
Segment 1: 20 minutes to make up segment from the past week Segment 2: With a partner: AMRAP in 16 minutes (alternating minutes): 12 Wall Ball 6 Shoulder to Overhead (L1: 95/65 L2: 65/45 L3: DB 25/15) 6 Pullups (L2: Banded Pullups L3: Ring Rows) Rest 4 minutes AMRAP in 6 minutes: Find a 2RM...
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WOD for 042217

April 21, 20170
Segment 1: EMOM in 7 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (L1: 185/135 L2: 155/105 L3: 105/65) Segment 2: For time: 30 Burpees (L2: 21 reps  L3: 15 reps) Run 400m 15 Push Press (L1: 135/95  L2: 105/75  L3: 75/45) Run 800m 15 Push Press Run 400m 30 Burpees (L2: 21 reps...
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WOD for 042117

April 20, 20170
Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 2 (80%/3) x 2 Segment 2: Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1) x 2 (80%/3) x 2 Segment 3: 3 Rounds: 15 Pushups (L1: parallette L2: regular L3: scaled 15 Deadlifts (L1: 245/165 L2: 205/135 L3: 165/105) 15 Broad Jumps 15 KB Swings (L1: American 52/35 L2:...
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