Siteplicity – Page 167 – Courage Fitness Durham

WOD for 072516

July 24, 2016SiteplicityDaily Workouts, Endurance Workoutsback squat, hang snatch, overhead squat, power snatch, pullups, pushups, snatch balance0

Segment 1: EMOM 12 minutes: Min 1-4: Power Snatch + Hang Squat Snatch + Snatch Balance Min 5-8: Hang Squat Snatch Min 9-12: Squat Snatch Segment 2: 3×8 Back Squats (roughly 60% 1RM) 5×1 Pausing Overhead Squat (pause in bottom position for 3 count) Segment 3: “Pushup Lynne” 5 rounds: Max Rep Pushups Max Unbroken Pullups Rest 3...

WOD for 072416

July 23, 2016SiteplicityDaily Workoutsbear crawl, crab walk, kettlebell swings, situps0

Segment 1: 4 Rounds: 50 KB Swings (52/35) 40 Situps 30′ Bear Crawl 30′ Crab Walk Segment 2: 20 minutes Mobility/ROMWOD

WOD for 072316

July 22, 2016SiteplicityDaily Workouts0

Segment 1: 5 Rounds Run 400m 30 Broad Jump (8 ft/4 ft) 30 KB Thrusters (25/15) – each hand Segment 2: ROMWOD

WOD for 072216

July 21, 2016SiteplicityDaily Workouts0

Segment 1: Every 2 minutes x 10 3 Muslce ups 5 Deadlift (275/185) 7 HSPU Segment 2: ROMWOD

WOD for 072116

July 20, 2016SiteplicityDaily Workoutsjerk, pullups0

Segment 1: 10-9-8-7-6-5-4-3-2-1 Jerk (155/105) 2-4-6-8-10-12-14-16-18-20 Pullups Segment 2: ROMWOD

WOD for 072016

July 19, 2016SiteplicityDaily Workoutsclean, jerk, row, snatch0

Segment 1: Minutes 1-8: EMOM 8 minutes: 1 Squat Snatches (85% 1RM) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 1 Squat Clean and Jerk (85% 1RM) Rest 4:00 1 minute Row for max cals Segment 2: ROMWOD

WOD for 071916

July 18, 2016SiteplicityDaily Workoutsburpees, run0

Segment 1: 3 Rounds: 400 Meter Run 21 Burpees Segment 2: ROMWOD

WOD for 071816

July 17, 2016SiteplicityBenchmark WODs, Daily Workoutspullups, row, thrusters0

Segment 1: “Jackie” 1000m Row 50 Thrusters (45/33) 30 Pull ups Segment 2: ROMWOD Endurance (7:3opm): Endurance: 2 x 800, rest 4 mins 3 x 600, rest 3 mins 4 x 400m, rest 2 mins

WOD for 071716

July 16, 2016SiteplicityDaily Workoutsburpees, ground to overhead, row, run, toes to bar, walking lunge0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: For time, in teams of two: Row 20 calories 30 Burpees 30 Two-arm dumbbell ground-to-overhead (45/35lb DBs) 30 Toes to bar 100 foot Overhead walking lunge (45/25lb plate) 50 foot Sprint Notes The first athlete enters and completes...

WOD for 071616

July 15, 2016SiteplicityDaily Workoutsbox jump overs, clean, jerk, lunge, muscle ups, power snatch, row, sumo deadlift high pull0

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to 1RM Segment 2: 8 Rounds: 4 Unbroken Ring Muscle Ups Scale the number of MUs or perform on bar, if needed. Scale to appropriate number of C2B Pullups. Segment 3:...

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