Siteplicity – Page 151 – Courage Fitness Durham

WOD for 122016

December 19, 2016SiteplicityDaily Workouts0

Segment 1: “The Chief” 5 Rounds: AMRAP 3: 3 Power Clean (135/95#) 6 Push-ups 9 Air Squats *Rest 1:00 after each round

WOD for 121916

December 18, 2016SiteplicityDaily Workoutsbox jumps, burpees, deadlift, double unders, front squat, kettlebell swings, overhead squat, power snatch, pullups, push press, toes to bar, wall ball0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders

WOD for 121716

December 16, 2016SiteplicityDaily Workouts0

Segment 1: Teams of 3: AMRAP 25: 100 Cal Row, 50 Thrusters (95/65) 100 Cal Row, 50 Thrusters (135/95) 100 Cal Row, 50 Thrusters (155/105) 100 Cal Row, Max Thrusters (185/135) Segment 2: Mobility

WOD for 121616

December 15, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 15 minutes: 12 Box Jumps (30/24) 9 Power Snatch (135/95) 6 Bar Muscle Ups Segment 2: Mobility

WOD for 121516

December 14, 2016SiteplicityDaily Workouts0

Segment 1: EMOM 15 minutes: 8 toes to bar 8 1-arm DB snatch – (4/side) Segment 2: Mobility

WOD for 121416

December 13, 2016SiteplicityDaily Workouts0

Segment 1: Run 800m 100 DU 50 Calorie Row 100 DU Run 800m Segment 2: Mobility

WOD for 121316

December 12, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (135/95) Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (155/105) Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks (185/135) Segment 2: Choose one of the following: A. 3 sets of 21 unbroken...

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