Siteplicity – Page 157 – Courage Fitness Durham

WOD for 102116

October 20, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, power snatch0

Segment 1: AMRAP 18: 4 Bar Muscle Ups 8 Power Snatches (115/80) 16 Box Jumps (24/20)

WOD for 102016

October 19, 2016SiteplicityDaily Workoutsfront squat, push jerk, sumo deadlift high pull0

Segment 1: 10 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks, 7 reps Segment 2: Mobility

WOD for 101916

October 18, 2016SiteplicityDaily Workoutsbar facing burpees, hang squat clean, overhead squat, row, run, thrusters0

Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65) Directly into: Segment 3: 15 -12-9 Calorie Row Hang Squat Cleans (95/65) Directly into: Segment 4: 12-9-6 Over-the-Bar Burpees Overhead Squat (95/65)

WOD for 101816

October 17, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, romanian deadlift, row0

Segment 1: EMOM 21 minutes Min 1: 10 Romanian Deadlift, 50% of best DL Min 2: 10 Handstand Pushups Min 3: 50 Double unders Segment 2: 4 x 2 minute row at 2k pace 2 min rest

WOD for 101716

October 16, 2016SiteplicityBenchmark WODs, Daily Workoutsburpees, clean, jerk, rope climb, run, snatch0

Segment 1: Snatch 1×3 at 60% 1×3 at 70% 3×3 at 75% *All reps are drop from the top Segment 2: “Glenn” 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

WOD for 101616

October 15, 2016SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: For reps: 60 seconds of deadlifts, 225 lb. 60 seconds of handstand push-ups Rest 60 seconds 45 seconds of deadlifts, 225 lb. 45 seconds of handstand push-ups Rest 45 seconds 30 seconds of deadlifts, 225 lb. 30 seconds...

WOD for 101516

October 14, 2016SiteplicityDaily Workoutsjerk, run, snatch, toes to bar0

Segment 1: Snatch 2 x 3 at 70%, followed by 3 doubles at 75% Segment 2: Jerk 4 x 3 at 70% – focus on driving and catching high Segment 3: 7 rounds, every 3 minutes complete: 400m Run 12 Toes To Bar

WOD for 101416

October 13, 2016SiteplicityDaily Workoutsdouble unders, muscle ups, power clean, wall ball0

Segment 1: 4 Rounds: 5 Ring Muscle Ups 10 Power Cleans (155/105) 25 Wall Balls (20/14) Segment 2: Choose one of the following: Ninjas: 5×75 Unbroken Double-unders, :15 rest between sets Advanced: 6×50 Unbroken Double-unders, :30 rest between sets Intermediate: 7×35 Unbroken Double-unders, :45 rest between sets Beginner: 8×20 Unbroken Double-unders, 1 min rest between...

WOD for 101316

October 12, 2016SiteplicityDaily Workoutspistols, pullups0

Segment 1: 5 rounds for time of: 15 chest-to-bar pull-ups 30 one-legged squats, alternating Segment 2: Mobility

WOD for 101216

October 11, 2016SiteplicityDaily Workouts0

Segment 1: Front Squat Triple at 80% Single at 85% Triple at 80% Single at 90% Triple at 80%/3 Single at 90% Segment 2: 800 Meter Run 25 Deadlifts (225/155) 25 Box Jumps (24/20) 600 Meter Run 20 Deadlifts 20 Box Jumps 400 Meter Run 15 Deadlifts 15 Box Jumps 200 Meter Run 10 Deads...

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