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Siteplicity

WOD for 033019

March 29, 20190
Teams of 3… Trade full rounds  12 min AMRAP 4 Squat Snatches 6 CTB Pull-ups 8 Box Jump Overs L1: 8 reps Snatch @ 135/85, 5 Bar muscle ups, 24″/20″ L2: 135/85, CTB, 24″/20″ L3: 95/65, Pull-ups, 24″/20″ L4: 75/55, Ring Rows or Jumping Pullups, 20″/17″ *rest 3 minutes* Within 12 minutes…. break up as...
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WOD for 032919

March 28, 20190
Skill: Kipping -Arch/Hollow -Active Shoulder Strength: Close Grip Bench & Rows A1)Tempo Close Grip Bench Press 4×6  @60-70% -4 ct lower A2)Bent Over Rows 4×10 Conditioning: For time (12 Min Cap) 2-4-6-8-10 Sandbag/Dball over shoulder 4-8-12-16-20 T2B L1: 8-12-16-20-24 T2B, 150/100 L2: As written T2B, 100/80 L3: 1-2-3-4-5 T2B or Knee 2 Elbow, 80/60 L4: Leg...
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WOD for 032819

March 27, 20190
Skill: Snatch Strength: Snatch/Burpee 4 Rounds: 5 Hang Power Snatch (increase weight each round) immediately into; 1min. AMRAP Lateral Burpees over the bar Rest 2min b/w sets Conditioning 2 Rounds: (cap at 15mins) 30 Double-Unders 20 Goblet Squats (with DB) 30 Double-Unders 20 DB Snatch 30 Double-Unders 20 box jump overs L1: Unbroken DUs, 70/50,...
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WOD for 032719

March 26, 20190
Mobilize for squats Strength: Paused Front Squat – Week 1 Work up to a max paused front squat of 7 seconds in the bottom, 15 seconds at the top Then use 80% of that max and perform 3×3 with the same pauses
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WOD for 032619

March 25, 20190
Skill: Rope climbs Strength: Strict Press (4×6 @ 60%)With a 0:03 negative on each rep Metcon: Every 3 min for 15-mins…200m run2 Rope ClimbsAMRAP HSPU L1: 400m Run, Legless, Strict HSPUL2: as writtenL3: 200m Run, 3 rope climb attempts or 4 pulls from seated, Pike pushupsL4: 100m Run, Pulls from seated, seated DB Press
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WOD for 032519

March 24, 20190
Front Rack Mobility and Foam Roll Strength: Power CleanTake 15 mins to find a heavy double for the day Metcon:For time (17 min cap) 500m Row/400 run20 Power cleans500m row/400 m run10 power cleans500m row/400 m run5 power cleans *Weight goes up each round L1: 185/135, 205/145, 225/155L2: 155/105, 185/135, 205/145L3: 115/85, 135/95, 155/105L4: Kettlebell...
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WOD for 032219

March 21, 2019, 0
SIGN UP FOR 19.5 HERE!!! Skill: Thruster Practice (empty bar) Strength: 3 sets: DB Bicep Curl x 8 with 3 sec controlled lower on each rep DB Tate Press x 10 reps Banded Face Pulls x 10-15 Conditioning: For Time: 14 Min Cap 10-1 Ball Slams 1-10 Burpees E2MOM: 15 Sit ups (including Minute 0:00)...
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WOD for 032119

March 20, 20190
Strength:  Every 3 mins x 4 Sets 8 Seated Single Arm DB Press each 12-15 Band Pull Aparts 1:00 max Double Unders (stop at 50) Metcon: EMOTM X 15 Mins 1) 10-15 Wallballs 2) 12 Alt. DB Snatches 3) Row 15/12 Cals –Choose Weights/Reps that allow you to finish the work in 40 secs or...
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WOD for 032019

March 19, 20190
Skill: Pushups Strength: Halting Snatch Pulls Halting Snatch Pulls 4×3 @ 80-90% 1RM Snatch -Pauses are @ mid shin, above knee, and just before power position, then FINISH!- Metcon: Against 13 Mins….For Time 400 Meter Run 40 Toes 2 Bar 30 Box Jumps 40 Pushups Run 400 Meters L1: 50/40/50 24/20 L2: As Written, 24/20...
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WOD for 031919

March 18, 20190
Mobilize and Warm up Backsquats Conditioning: On an 18 Min Timer… With a Partner! For time: 30 Backsquats 100 KBS (Russian) Row 2 K 20 BackSquats 50 KBS (Russian) Row 1K L1: 225/155, 70/52 L2: 185/125, 52/35 L3: 155/105, 35/25 L4: Goblet Squats, 750/500 meter rows Cooldown: 400 Meter Walk 1:00 each Couch Stretch 1:00...
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