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WOD for 020117

January 31, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 80%/1 85%/1 95%/1 Segment 2: AMRAP 18 minutes: 80 Wall Balls (20/14) 60 Calorie Row 40 KB Snatch (52/35) 20 OHS (135/95) 10 Ring Muscle Ups

WOD for 013117

January 30, 2017SiteplicityDaily Workouts0

Segment 1: AMRAP 3 minutes: 21 Deadlifts (155/105) 21 Over-the-Erg Burpees Max Double Unders in time remaining Rest 3:00 Segment 2: AMRAP 3 minutes: 21 Deadlifts (185/135) 21 Over-the-Erg Burpees Max Double Unders in time remaining Rest 3:00 Segment 3: AMRAP 3 minutes: 21 Deadlifts (225/155) 21 Over-the-Erg Burpees Max Double Unders in time remaining...

WOD for 013017

January 29, 2017SiteplicityDaily Workouts0

Segment 1: Snatch Pull (90%/3) x 2 (100%/3) x 2 (105%/2) x 3 Segment 2: 21-15-9: Wallballs (20/14) C2B Pullups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (52/35)

WOD for 012917

January 28, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 12 minutes: Odd: 20 Wall Balls (20/14) Even: 10 Toes to Bar Segment 2: 15 Power Snatch (165/115) 800m Run 12 Power Snatch (165/115) 600m Run 9 Power Snatch (165/115) 400m Run

WOD for 012817

January 27, 2017SiteplicityDaily Workouts0

Segment 1: Teams of 3: 200 Cal Row 150 Double Unders 100 Box Jump Overs (24/20) 75 Clean and Jerks (135/95) 15 Rope Climbs

WOD for 012717

January 26, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 (90%/1) x 2 Segment 2: Front Squat 60%/2 70%/2 75%/2 80%/2 (85%/2) x 2 Segment 3: 2 Rounds: 21 OHS (95/65) 21 C2B Pullups 21 Power Snatch (95/65) 21 Over-the-Bar Burpees

WOD for 012617

January 25, 2017SiteplicityDaily Workoutsdouble unders, kettlebell snatch0

Segment 1: 20-18-16-12-10* KB Snatch (52/35) *After each round: 50 Double Unders Segment 2: Mobility

WOD for 012517

January 24, 2017SiteplicityDaily Workouts0

Segment 1: Clean Pull 95%/3 (100%/3) x 4 Segment 2: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2) x 2 Segment 3: EMOM 12 minutes: Odd: 6 TTB + 6 OHS (95/65) Even: 6 TTB + 6 Thrusters (95/65) Scale as needed

WOD for 012417

January 23, 2017SiteplicityDaily Workouts0

Segment 1: 3 Rounds: 30 Power Cleans (135/95) 30 Wall Balls (20/14) 30 Calorie Row Segment 2: 5 Rounds: 10 1-Arm KB Snatch (52/35) 10 Box Jump Overs (24/20)

WOD for 012317

January 22, 2017SiteplicityDaily Workouts0

Segment 1: “The Seven” 7 Rounds: 7 Handstand Pushups 7 Thrusters (135/95#) 7 Toes to Bar 7 Deadlifts (245/175) 7 Burpees 7 Kettlebell swings (52/35) 7 Pullups

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