Siteplicity – Page 150 – Courage Fitness Durham

WOD for 122916

December 28, 2016SiteplicityDaily Workouts0

Segment 1: For time: 20-calorie row 20 clean and jerks (165/115) 20-calorie row Segment 2: Mobility

WOD for 123016

December 28, 2016SiteplicityDaily Workouts0

Segment 1: Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3) x 2 Segment 2: EMOM 18 minutes: Min 1: 25 Russian KB Swings (70/52) Min 2: 30-45 Double Unders Min 3: Row for Max Calories

WOD for 122816

December 27, 2016SiteplicityDaily Workouts0

Segment 1: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 2: AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225#) 5 Bar Facing Burpees Segment 3: EMOM...

WOD for 122716

December 26, 2016SiteplicityDaily Workouts0

Segment 1: Power Clean + Power Jerk 60%/2+1 70%/2+1 (75%/2+1) x 3 Segment 2: 3 Rounds: 500 Meter Row 12 Push Jerks (155/105) 15 T2B

WOD for 122616

December 25, 2016SiteplicityDaily Workouts0

Segment 1: Back Squat 75%/5 80%/1 75%/5 83%/1 75%/5 85%/1 Segment 2: With a running clock at the 0:00 21-15-9: Squat Cleans, 135/95 Ring Dips at the 10:00 15-10-5 Power Cleans, 185/135 Strict Ring Dips at the 20:00 9-7-5 reps Hang Squat cleans, 205/145 Ring Muscle Ups

WOD for 122516

December 24, 2016SiteplicityDaily Workouts0

“The Grinch” 12-11-10-9-8-7-6-5-4-3-2-1 reps for time of Deadlift (225/155) Ring Dips Wall Ball (20/12)

WOD for 122416

December 23, 2016SiteplicityDaily Workouts0

Segment 1: “12 Days of Strength & Conditioning” 1 – Burpee Pull-Up 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5- Kettlebell Swings 6- Box Jumps 7- Push Presses 8- Med Ball Cleans 9- Double Unders 10- Jumping Lunges 11- Push Ups 12- Pullups – The first round is just one...

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