Siteplicity – Page 163 – Courage Fitness Durham

WOD for 082816

August 27, 2016SiteplicityDaily Workoutspullups, row, run0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 1,000 Meter Row 20 Pullups 400 Meter Run 20 Pullups 1,000 Meter Row

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

WOD for 082616

August 25, 2016SiteplicityDaily Workoutsdeadlift, double unders, handstand pushups, run, toes to bar0

Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish in less than 10 minutes Segment 3: For time: 200 Double unders Rest 1 minute 100 Double unders

WOD for 082516

August 24, 2016SiteplicityDaily Workoutspower snatch, run, thrusters0

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility

WOD for 082416

August 23, 2016SiteplicityDaily Workoutsback squat, hang power clean, pullups, push press0

Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B Pullups

Michael W Newbauer

August 23, 2016SiteplicityNews, Success Stories0

Hometown: Durham Age: 46 Occupation: Director Residential Education at North Carolina School of Science and Math When did you first start Strength & Conditioningting? May 2014 What is your favorite movement? Favorite workout? Rowing and back squats What is your least favorite movement? Least favorite workout? Running and Strength & Conditioning Open Workout 16.5 Tell us...

WOD for 082316

August 22, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 20 minutes: 15 Cal Row or 200m Run 15 Box Jump Overs (24/20) 15 KB Goblet Squats (52/35) Segment 2: 3 Giant Sets (not for time): 30 Abmat Situps 30 Banded Good Mornings 30 second Hollow Rock hold

WOD for 082216

August 21, 2016SiteplicityDaily Workoutsback squat, clean, jerk, run, snatch0

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)

WOD for 082116

August 20, 2016SiteplicityDaily Workoutsdouble unders, run, wall ball0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 5 Rounds: 200 Meter Run 42 Double Unders 21 Wall Balls (20/14) Segment 3: Mobility

WOD for 082016

August 19, 2016SiteplicityDaily Workouts0

Segment 1: 5×2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top) Segment 2: Take 10 minutes to work up to a heavy single Push Jerk + Split Jerk Segment 3: “Running Helton” 3 Rounds: 30 DB Squat Cleans (50/35) 30 Burpees 800 Meter Run Scale to finish in...

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