Siteplicity – Page 153 – Courage Fitness Durham

WOD for 112916

November 28, 2016SiteplicityDaily Workoutsburpees, overhead squats, row0

Segment 1: AMRAP 3 minutes: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 2: AMRAP 3 minutes: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 3: AMRAP 3 minutes: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 4: AMRAP 3...

WOD for 112816

November 27, 2016SiteplicityDaily Workoutsback squat, double unders, power clean, snatch pull, toes to bar0

Segment 1: span data-sheets-value=”{“1″:2,”2″:”Snatch Pull\r\n(85%/3) x 4″}” data-sheets-userformat=”{“2″:5097,”3”:{“1″:0},”6”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”8”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”9″:1,”10″:1,”11″:4,”12″:0,”15″:”arial,sans,sans-serif”}”>Snatch Pull (85%/3) x 4 Segment 2: Back Squat (65%/8) x 3 Segment 3: AMRAP 15 minutes: 30 Double Unders 15 Power Cleans (135/95) 30 Double Unders 15 Toes to Bar

WOD for 112716

November 26, 2016SiteplicityBenchmark Hero WODs, Daily Workouts0

Segment 1: “Monti” 5 rounds for time: 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box 135-lb. snatches, 10 reps Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to...

WOD for 112616

November 25, 2016SiteplicityDaily Workouts0

Segment 1: 5 Rounds: 800m Run 50′ Dumbbell Walking Lunge (70/50#) (in each hand) 10 Dumbbell 1-Arm Snatch (70/50#) (5/arm) Segment 2: 5×12 Handstand Push ups Rest as needed between sets

WOD for 112516

November 24, 2016SiteplicityBenchmark WODs, Daily Workouts0

WOD: Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 205 lbs, women use 145 lbs

WOD for 112416

November 23, 2016SiteplicityBenchmark WODs, Daily Workouts0

WOD: Lumberjack 20 For Time: 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/52) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (2420) Run 400m 20 DB Squat Cleans (40/30) Run 400m On Nov. 5 at 1:34 p.m., a terrorist named...

WOD for 112316

November 22, 2016SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 65%/2 (70%/2) x 3 Segment 2: For time: 30 C2B Pull-ups 30 Overhead Squats (95/65) 20 Bar Muscle ups 20 Overhead Squats (135/95) 10 Ring Muscle-ups 10 Overhead Squats (185/135)

WOD for 112216

November 21, 2016SiteplicityDaily Workoutsair squats, pullups, pushups, situps0

Segment 1: “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds

WOD for 112116

November 20, 2016SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2, 65%/2; (70% x2) x 3 Segment 2: With a running clock A. AMRAP 5 of Burpee BJ Overs, 24/20 Rest 5:00 B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around Rest 4:00 C. AMRAP 3 of Power Cleans, 155/105 Rest 3:00 D....

WOD for 112016

November 19, 2016SiteplicityDaily Workoutsback squat, handstand pushups0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 27-21-15 reps for time: Back squats (165/115) Handstand pushups

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