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Siteplicity

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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WOD for 031819

March 17, 20190
Skill: Thruster Efficiency/Front Rack Mobility Strength: Thruster Pacing EMOTM x 8 Mins Evens: 200/150m Row Odd: 6 Thrusters *Performed for quality Rx Open: 95/65 Scaled Open: 75/55 Fitness: easy weight for 6 reps Metcon:On a 12 Min Clock….. From 0:00-7:00: Establish a 3RM Hang Power Clean and Jerk From 7:00-12:00: AMRAP Power Cleans @ 3RM...
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WOD for 031719

March 17, 2019, 0
Every 4 Mins x 3 Rounds: 200 Meter Run10 Front Squats12 Double DB/KB Bent Over Rows *Pick a weight that you can front squat 10 times unbroken each round
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WOD 031519

March 14, 20190
SIGN UP FOR 19.4 HERE!!! Skill: Gymnastics Core Conditioning 4 sets: :20 Hollow Body Hold 10-15 Banded PVC lat Pulldowns  8-10 Paralette Shoot Throughs (no dip or push-up) Rest 90 secs b/w sets  Metcon: For Time: 9 Min Cap 40-30-20 Double Unders Situps 10-10-10 Alt. DB Ground to Overhead L1: KB Hang Snatch 52/35 (5/side…...
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WOD for 031419

March 13, 20190
Strength: 3 Rounds:  10 Back Rack Lunges (5/leg)(AHAP) (90-second Rest b/w Rounds)  Metcon: (3) (5)-min EMOMs  5-min EMOM: 15/10 Cal. Row  (2-min Rest) 5-min EMOM: 6 DB Squats (Open Style) (+) 6 Box Jump Overs  (2-min Rest) 5-min EMOM: 5 Burpees + 5 Ball Slams *Stay at the the station for 5-min, Repeats. Then switch...
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