Siteplicity – Page 144 – Courage Fitness Durham

WOD for 022017

February 19, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 70%/2 75%/1 80%/1 85%/1 90%/1 95%/1 (85%/1) x 2 Segment 2: 4 Rounds: 21 Overhead Squats (95/65) 12 Bar Facing Burpees

WOD for 021917

February 18, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For Time: 25 Cal Row 5 Rounds of C2B “Cindy” 20 Cal Row 4 Rounds of C2B “Cindy” 15 Cal Row 3 Rounds of C2B “Cindy” 10 Cal Row 2 Rounds of C2B “Cindy” 5 Cal Row 1...

WOD for 021817

February 17, 2017SiteplicityDaily Workouts0

Segment 1: 16.4 AMRAP 13 minutes: 55 deadlifts (225/155) 55 wall ball (20/14) 55-calorie row 55 handstand push-ups

WOD for 021717

February 16, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/1 65%/1 70%/1 (75%/1) x 3 Segment 2: EMOM 10 minutes 6 Power Cleans (155/105) 6 Handstand Pushups

WOD for 021617

February 15, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 14 minutes: 75 Wall Balls (20/14) 60 Calorie Row 45 1-Arm DB Snatch (50/35) 30 C2B Pullups Segment 2: Mobility

WOD for 021517

February 14, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean & Power Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) x 3 Segment 3: For time: 50 Clean & Jerks (135/95) *EMOM: Complete 6 T2B – starting with the T2B

WOD for 021417

February 13, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 9 minutes: Min 1: 5 Snatches (165/115) Min 2: 5 Snatches Min 3: Rest Min 4: 5 Snatches Min 5: Rest Min 6: 9 Clean and Jerks (165/115) Min 7: 9 Clean and Jerks Min 8: Rest Min 9: 9 Clean and Jerks Segment 2: “Diane” 21-15-9 Deadlift (225/155) Handstand Pushups

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