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Siteplicity

WOD for 042017

April 19, 20170
Segment 1: 15 minutes: Muscle Up or Handstand Pushup practice Segment 2: EMOM 10 minutes: Odd: 5 Bar Muscle Ups Even: 10 Handstand Pushups Segment 3: Mobility
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WOD for 041917

April 18, 20170
Segment 1: Power Clean + Front Squat 60%/2+3 65%/2+3 70%/2+3 (75%/2+3) x 2 Segment 2: Clean Pull 85% x 5 (90%/5) x 3 Segment 3: “4 Rounds: Run 200m 18 Thrusters (L1: 65/45 L2: 45/35 L3: 30/15) 15 Pullups (L2: Banded Pullups L3: 8 Jumping Pullups)
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WOD for 041817

April 17, 20170
Segment 1: 3 Rounds: 500m Row 400m Run Rest 3:00 between rounds Segment 2: EMOM 10 minutes: Odd: 7 Toes to Bar + 7 Overhead Squats (L1: 115/85 L2: 75/45 L3: 45/30) Even: 7 Bar Facing Burpees + 7 Toes to Bar (L2: 5 reps L3: 5 reps incl. Hanging Knee Raises)
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WOD for 041717

April 16, 20170
Segment 1: Power Snatch + OHS 60%/2+3 65%/2+3 70%/2+3 (75%/2+3) x 2 Segment 2: Back Squat 60%/5 65%/5 70%/5 (75%/5) x 3 Segment 3: 27-21-15-9: Power Snatch (L1: 75/55 L2: 55/35 L3: 45/25) Ball Slams (L1: 35/25 L2: 25/15 L3: 15/10)
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WOD for 041617

April 15, 20170
  Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3: 400m Sandbag Run (50/35) 125 Pullups 400m Sandbag Run 100 Calorie Row 400m Sandbag Run 75 Front Squats (155/105) 400m Sandbag Run
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WOD for 041517

April 14, 20170
Segment 1: AMRAP 20 minutes: Teams of 2: 7 Kettlebell Swings (70/52) 7 Box Jumps (24/20) Shuttle Sprint (down and back) 7 Burpees Shuttle Sprint down and back) Parters alternate rounds
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WOD for 041417

April 13, 20170
Segment 1: Back Squat 60%/4 65%/4 70%/4 (75%/4) x 2 Segment 2: “DT” 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks L1: 155/105 L2: 125/85 L3: 95/65
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WOD for 041317

April 12, 20170
Segment 1: For time: 100 Double Unders Run 800m 50 DB Snatch Run 800m 100 Double Unders Segment 2: Mobility
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WOD for 041217

April 11, 20170
Segment 1: Power Clean + Front Squat 60%/2+2 65%/2+2 70%/2+2 (75%/2+2) x 2 Segment 2: For Time: 100 Wall Balls (L1: 20/14 L2: 16/10 L3: 12/6) 75 Situps Run (L1: 800m L2: 400m L3: 200m) 25 KB Thrusters (L1 52/35 L2: 44/25 L3: 30/18)
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WOD for 041117

April 10, 20170
Segment 1: EMOM 8 minutes: Muscle Ups/Pullups L1: 6 Muscle Ups L2: 3 Muscle Ups L3: Pullups (w/assistance if needed) Segment 2: 6-9-12-9-6 reps for time: Burpees over the bar Sumo Deadlift L1: 255/205 L2: 205/165 L3: 155/105
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