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Siteplicity

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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WOD for 042319

April 22, 20190
Skill: Power Snatch Strength: 3 rounds 7 power snatches @60% 2 min max meter row *rest 2 mins* Metcon: In 15 minutes –  7 minutes As Far As Possible…  *then Rest 1 min & back down ladder 2 DB Snatches 2 Burpees 4 DB Snatches 4 Burpees 6 DB Snatches 6 Burpees 8 DB Snatches...
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WOD for 042219

April 21, 20190
Skill: Front Squats Mobility Strength: Paused Front Squat Cycle – Week 5a) Max weight with 5 seconds in bottom, 12 second in top b) 3×3 same pause @83% max weight Metcon: 9 min Buy in: 400m Run w/ medballThen AMRAP:12 WallBalls21 Weighted Situps w/ medball L1: 400m run w/ weighted vest, 30/20L2: 400m run, 20/14L3: 400m...
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WOD for 042019

April 20, 20190
Teams of 2… 35 mins to complete Run 400 Meters (both) -Into- 3 Rounds, Split However 12 HSPU (sub DB Push Press) 24 Thrusters 12 Lateral Burpees Over The Bar L1: 135/95, Strict HSPU L2: 95/65, Kipping HSPU L3: 75/55, 35/25# DB Push Press L4: DB Push Press and DB Thrusters Rest 3 minutes from...
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WOD for 041919

April 18, 20190
Skill: Ring Muscle Ups False Grip Review  Ring Kip Review Strength:  False Grip Ring Rows (3×10) Ring Swings (3×5) Muscle Up Transition (3×5) Metcon: 30-mins…  1 Round: (0-5min.) 75 Double Unders 500/400m Row  (5-10min.)AMRAP: 10 Russian KB Swings 3 Ring Muscle ups 1 Round: (10-15min.) 75 Double Unders 500/400m Row  (15-20min.)AMRAP: 10 Russian KB Swings...
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