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Siteplicity

WOD for 050319

May 2, 20190
Strength: Lunge/Glute Bridge 3 Sets of 20: Rest 2-mins b/w sets  20 Back Rack Lunges (Alt. 10/leg) 20 Barbell Glute Bridges  Conditioning:  (15)-min AMRAP  (x) Cal. Row.Bike 3 Rounds Cindy 5 Front Squats  L1: 21/18 Cal. Bike, 205/145 L2: 18/15 Cal. Bike, 165/115 L3: 15/10 Cal. Bike, 105/75 L4: 15/10 Cal. Bike, DBL DB FR...
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WOD for 050219

May 1, 20190
Strength: Push Press 5-5-5-5: *All at the same weight (60-70%) Conditioning: Against 18-mins…For Time… With a Running Clock 800m Run 4-min Rest 400m Run 2-min Rest 200m Run 1-min Rest Directly into: 2 Rounds: 20 Alt. DB Snatches 10 HSPU L1: 50/35, Deficit (4″/2″) L2: 50/35, HSPU L3: 35/20, DB S2OH (35/20), 600/300/100m Runs L4:...
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WOD for 050119

April 30, 20190
Skill: Toes 2 Bar Strength: Clean and Jerk Complex EMOTM x 12 1 Hang Clean (+) 1 Power Clean (+) 1 Jerk Start at 55% of 1RM C&J and Progress in Wt. Conditioning: Against (12)-mins For Time! 16 Burpee Box Jump Overs 8 T2B 12 Burpee Box Jump Overs 6 T2B 8 Burpee Box Jump...
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WOD for 043019

April 29, 20190
Mobilize for Front Squats  Strength: Mash Pause Front Squats Week 6:  A.) Within 15-mins Find your Heavy for the day (0:05 Bottom/0:12 Top) B.) Apply 85% to what you found for  3×3 Conditioning: 9-min EMOM  1.) 15 Wallballs  2.) 12/9 Cal Row 3.) 10 DB FR Lunges  L1: 30/20, 15/10 Cal. Row, 50/35 L2: 20/14, 12/9...
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WOD for 042919

April 28, 20190
Strength: SSPT Week 3 Dips Pull-ups Conditioning: 12-min AMRAP 25 Double Unders 5 Power Snatches 25 Double Unders 1 Rope Climb L1: DUs, 155/105, Legless L2: DUs, 135/95, Rope  Climbs L3: 95/65, 1/2 att. (+) 1/2 Singles, 2 rope rows/side L4: 10 DB Snatches, 50 Singles, 5 Ring Rows Rope Rows
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WOD for 042819

April 28, 20190
For Time.. 10 Min Cap 21-15-9 Power cleans Burpees over bar If you finish before 10 mins AMRAP Abmat Situps in remaining time L1- 155/105L2- 135/95 L3- 95/65 L4- dB cleans, burpees
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WOD for 042719

April 26, 20190
Within 12 Minutes – break up as needed w/ partner except DUs 100 Double Unders (each)  50 Single Arm DB Overhead Lunges 25 Bar Muscle Ups 50 Single Arm DB Overhead Lunges 100 Double Unders (each)  L1: 200 DUs each, 70/50, 35 Bar Muscle Ups L2: 100 DUs each, 50/35, 25 BMUs OR 50 CTB...
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WOD for 042619

April 25, 20190
Skill: Split Jerk Footwork Strength: Split Jerk 10 min EMOM Split Jerk 2 reps AHAP- Same weight or increase each set.. athletes choice Conditioning: Every 4 min. x 5 Rounds: 100m Run 9 Jerks  12 Toes-To-Bar 6 HSPU  L1: 135/95, 15 T2B. Strict HSPU L2: 115/75, 12 T2B, HSPU L3: 95/65, 6 T2B or 10...
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WOD for 042519

April 24, 20190
Strength: Core x2 :30 L Side Plank :30 Superman Hold :30 R Side Plank :30 Hollow Hold Conditioning: On a running clock: Minute (0-5) Buy-in: 50/35 Calorie Row WRT – AMRAP 12 Deadlifts  8 Box Jump Overs Rest 5:00 Minute (10-15) Buy-In: 35/25 Calorie Row WRT – AMRAP 8 Deadlifts  8 Box Jump Overs Rest...
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WOD for 042419

April 23, 20190
Strength: SSPT Week 2 Dips Pull-ups Metcon: Within (12) minutes…  3 Rounds: 20 Front Rack Lunges 15 Chest to Bar Pull-Ups 50 Double-Unders L1: 155/105, 20 CTB Pull-ups, 75 DUs L2: 135/85, CTB Pull-ups, 50 DUs L3: 95/65, 8 CTB or 15 Pull-ups, 1/2 DUs 1/2 attempts L4: DB Hang cleans, Ring Rows, Singles
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