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Siteplicity

WOD for 032217

March 20, 20170
Segment 1: Power Clean & Jerk 60%/2 65%/2 (70%/2) x 3 Segment 2: Front Squat (80%/4) x 3 Segment 3: AMRAP 5: 2 Rounds: 5 Strict Pullups 10 Handstand Pushups 15 Situps 100 Double Unders Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pullups 10 HSPU 15 Situps 100...
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WOD for 032017

March 19, 20170
Segment 1: Power Snatch 60%/2 65%/2 (70%/2) x 3 75%/2 Segment 2: Snatch Pull (90%/4) x 4 Segment 3: For Time: Run 800m OR Row 1000m
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WOD for 031917

March 18, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95) 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks (135/95) 50 Barbell Burpees
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CF Open WOD 17.4

March 17, 20170
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WOD for 031717

March 16, 20170
Segment 1: AMRAP in 9 minutes: 10 Power Cleans 20 Pushups Level 1: 135/95 Level 2: 95/6 and 15 pushups Level 3: 10 Push Press (65/45) and 10 pushups Segment 2: Mobility and 17.4 preparation
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WOD for 031617

March 15, 20170
Segment 1: EMOM 20 minutes: Min 1 – 15 Sumo Deadlift High Pulls (75/55) Level 2: 10 reps Level 3: 15 KB High Pulls Min 2 – 15 Wall Balls (20/14) Level 2: 10 reps (14/10) Level 3: 10 reps (10/6) Min 3 – 40 Double Unders Level 2: 25 reps Level 3: 25 Single...
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WOD for 031517

March 14, 20170
Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 75%/2 (80%/2) x 2 Segment 2: 5 Rounds: 9 Power Cleans 12 Front Squats 15 C2B Pullups Level 1: 135/95 + C2B Level 2: 95/65 + Pullups Level 3: 9 KB Swings, 12 Goblet Squats, 15 Ring Rows
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WOD for 031417

March 13, 20170
Segment 1: EMOM 18 minutes Min 1: 15 Calorie Row Min 2: 15 Handstand Pushups (Level 2: 10 HSPU Level 3: 10 Pushups) Min 3: 50 Double Unders (Level 2: 25 DUs Level 3: 25 Single Unders) Segment 2: 3 Rounds: 20 Burpees 10 Deadlifts Level 1: 275/185 Level 2: 185/135 Level 3: 135/95
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WOD for 031317

March 12, 20170
Segment 1: Snatch 60%/2 65%/2 70%/2 75%/2 (80%/2) x 2 Segment 2: 5 Rounds: 3 Power Snatch 5 Overhead Squats 7 Ring Muscle-ups Level 1: (135/95) Level 2: (95/65) and pullups Level 3: 5 KB Deadlifts, 10 Front Rack Squats, 15 Ring Rows
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WOD for 031217

March 11, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: Choose one test from each category: Squat Test 1-Rep Max Front Squat 1-Rep Max Back Squat 1-Rep Max Overhead Squat Gymnastics Test Max Pull-Ups Max Weighted Pull-Up Max Muscle-Ups Max Strict Handstand Pushups Conditioning Test Run 800m 1000...
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