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Siteplicity

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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WOD for 041819

April 17, 20190
Skill: Halting Snatch Strength: Power Snatch E2MOM x 6 sets 1 Halting Power Snatch (just above knee) 1 Power Snatch Start at 60%, Increase each round if possible Conditioning:  Within (15) minutes… 4 Rounds 200m Sprint 8 Power Snatch 16 Box Jump Overs L1: 6 rounds, 155/105, 24″/20″ L2: 135/95, 24″/20″ L3: 95/65, 20″/17″ L4:...
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WOD for 041719

April 16, 20190
Skill: Bracing in the Squat How to Breathe when Squatting Strength: Front Squats Paused Front Squat Cycle – Week 4 A) max weight with 5 seconds in bottom, 12 second in top  B) 3×3 same pause @80% max weight Conditioning: 8 Min EMOM 15 DUs 5 DB Thrusters *both movements in the same minute L1:...
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WOD for 041619

April 15, 20190
Skill: Strict Pull-ups & Dips Scaling options for both  Strength: Pull-ups & Dips SSPT Week 1  Take 5 minutes to test out Max reps of both Strict Pull-ups & Strict Dips  SSPT Week 1  Perform the below reps for both pull-ups and dips… choose your rep scheme based on your max reps from testing. -15...
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WOD for 041519

April 14, 20190
Skill: Power Clean Technique Strength: Power Cleans 3 – 3 – 3 – 3  @65% Increase weight each set if possible  Metcon: (3) 4 min AMRAP / 2 min rest 8 Bar over Burpees 8 Hang Power Cleans L1: 10 Bar Facing Burpees, 185/125 L2: 8 Bar Over burpees or 5 Bar Facing Burpees, 135/95...
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WOD for 041219

April 11, 20190
Review the Stations Strength: Glutes and Abs Every 4 Mins x 4 sets -6/each Loaded Front Foot Elevated Split Squat…loaded Suitcase or KB Front Rack -:30 Wallsit -10-15 Weighted Overhead Situps -16 mins- Conditioning: 5 Rounds for Time: 15 Min Cap 15 Pushups 12 Alt. DB Snatches 9 Hang Squat Cleans L1: 135/95, 70/50, Ring...
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WOD for 041119

April 10, 20190
Skill: Toes 2 Bar Strength: Strict Press/Weighted Plank 3×10 @ 50% of 1RM Complete a :30 Weighted Plank after each set of press Conditioning: Every 4 Mins x 5 sets… Run 200 Meters 10 Toes 2 Bar 6 Burpee Box Jump Overs *Add 1 Rep to the  T2B each round “-If you don’t complete a set...
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