Siteplicity – Page 153 – Courage Fitness Durham

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

WOD for 111916

November 18, 2016SiteplicityDaily Workoutspullups, row, run0

Segment 1: “Jerry” 1 mile Run 2K Row 1 mile Run Segment 2: 5×12 unbroken chest to bar pullups rest as needed between sets

WOD for 111816

November 17, 2016SiteplicityDaily Workouts0

Segment 1: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 90%/1 Segment 2: Back Squat 60%/3 70%/3 75%/3 80%3 (85%/3) x 2 Segment 3: AMRAP 22: 22 Wallballs (20/14) 22 Power Snatch (75/55) 22 Box Jumps (24/20) 22 Push Press (75/55) 22 Calorie Row

WOD for 111716

November 16, 2016SiteplicityDaily Workoutschest to bar pullups, hang squat clean0

Segment 1: 21-15-9: hang squat cleans (115/75) Chest-to-bar pull-ups Segment 2: Mobility

WOD for 111616

November 15, 2016SiteplicityDaily Workoutsclean, deadlift, front squat, jerk, muscle ups0

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups

WOD for 111516

November 14, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, deadlift, handstand pushups, jerk, pullups, thrusters0

Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00 Segment 3: AMRAP 4 minutes: “Grace” 30 Clean & Jerks (135/95)

WOD for 111416

November 13, 2016SiteplicityDaily Workoutsair squats, back squat, hang power clean, muscle ups, snatch pull0

Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95)

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