Siteplicity – Page 142 – Courage Fitness Durham

CF Open 17.3 Workout

March 10, 2017SiteplicityDaily Workouts0

CF Open 17.3

WOD for 031017

March 9, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 15 minutes Min 1: 15 Wall Balls (20/14) Min 2: 15 KB Swings (52/35) Min 3: 15 Box Jumps (24/20) Min 4: 15 Push Press (95/65) Min 5: 15 Calorie Row Segment 2: Mobility Prep for 17.3

WOD for 030917

March 8, 2017SiteplicityDaily Workouts0

Segment 1: Back Squat (65%/3) x 3 Segment 2: EMOM 8 minutes: Odd: 4 Snatches (225/155) Even: 7 Clean & Jerks (225/155) Segment 3: Mobility

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: AMRAP 6 minutes: 42 Double Unders 30 Wall Balls (20/14) 18 Toes To Bar Rest 5 mins AMRAP 6 minutes: 21 Double Unders 15 Wall Balls (20/14) 9 Toes To Bar

WOD for 030717

March 6, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: 5 Rounds: 15 OHS (115/85) 12 C2B Pullups Directly into: 5 Rounds: 15 Calorie Row 12 Ring Dips

WOD for 030617

March 6, 2017SiteplicityDaily Workouts0

Segment 1: Strict Press 3 sets of 8 60% of 1 RM Segment 2: Pausing Front Squat 3 sets of 3 60% or 1RM Segment 3: EMOM 8 minutes: Odd: 50 Double Unders Even: 30 Situps

WOD for 030517

March 4, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a 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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CF Open 17.3 Workout

WOD for 031017

WOD for 030917

WOD for 030817

WOD for 030717

WOD for 030617

WOD for 030517

CF Open WOD 17.2

WOD for 030317

WOD for 030217

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