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Siteplicity

WOD for 022819

February 27, 20190
Skill: Muscle Up -Arch/Hollow Floor Based Drills- -Ring Swings… Keeping Tension on the Rings- Strength: Muscle Up Drills (3 Rounds)  -5 Toe Spot Muscle Up Transitions (No press out) -0:10-0:20 Support Hold -5-10 Ring Dips (Straight Bar or High Box Dips as a sub) Then,  2 Rounds: 3-5 False Grip Pull-ups to Sternum (False Grip...
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WOD for 022719

February 26, 20190
Skill: Split Jerk Footwork Strength: Clean and Jerk (15 Mins) Clean and Jerk: 3×1 @ 80% -Build up in weight across 4-5 sets to get to 80%.. then stay there for 3 GREAT singles- Conditioning: For Time, with a Partner! (20 Min Cap) -Row 2K (split however)- -Then- Trading Rounds Until 12 Rounds are complete...
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WOD for 022619

February 26, 20190
Skill: Deadlift Cycling Strength: Front Squat/Death March In 10 Minutes: 3-4 sets of 5 Front Squats @ 65-70% of 1RM Within 6 Minutes Complete: 30 Death March Reps (Alt. Legs each rep) Metcon: EMOTM x 10 Minutes Evens: 7 Deadlifts + 15 Airsquats Odds: 35-50 Double Unders L1: 255/175, Unbroken Double Unders L2: 225/155, DU...
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WOD for 022519

February 24, 20190
Skill: Toes 2 Bar Strength: Single Arm Push/Pull 4 sets Not for Time (12 Minutes to Complete) 7 Single Arm DB S2OH ea/side (light weight) 10 SIngle Arm DB Row ea/side :20-:30 Star Plank                    Metcon:  4 Rounds for TIme: (15 Min Cap) Run 400 Meters 16 DB Hang Power Clean (8/side) 8 Toes 2 Bar    ...
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WOD for 022219

February 22, 20190
Skill: Snatch  Barbell Cardio: 12-min EMOM  Odd: (X) Cal Row  Even: 3 Snatches (60-65%)  *Power or Squat L1: 15/12 Cal. Row  L2: 12/9 Cal. Row  L3: 12/9 Cal. Row  L4: 9/7 Cal. Row  Conditioning: Every 2 mins x 5 sets 5 Bar Facing Burpees 3 Ground 2 Overhead  5 Overhead Squats *Ahtletes choice b/w Clean...
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WOD for 022119

February 20, 20190
Strength: Hips and Core Accessory Every (3)-mins for 4 Rounds  10 Barbell Glute Bridges  0:45 Weighted Plank 14 Russian Twists (L (+) R= 1)  Metcon: 16-min EMOM  Station 1.) (x) Run  Station 2.) 6 DB Box Step Overs (Regional Style)  Station 3.) 0:45 D-Ball Hug to the Chest  Station 4.) Rest  L1: 200m Run, 50/35,...
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WOD for 022019

February 19, 20190
Skill: Push Press  Strength: Push Press 5-5-3-3-3-1 *Build in weight across all of the sets Metcon: (4) 2-min AMRAPs  2 Min AMRAP 8 FR Lunges  8 S2OH (1-min Rest)  2-min AMRAP 4 HSPU  8 Russian KBS  (1-min Rest)  2-min AMRAP 8 FR Lunges  8 S2OH (1-min Rest)  2-min AMRAP 4 HSPU   8 Russian Kettlebell Swings ...
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WOD for 021919

February 18, 2019, 0
Skill: Clean Technique Strength: Clean Complex Complex (3, 3, 2, 2, 1) (15 Mins) 1 Hang Clean Pull (+) 1 Hang Clean  *Increase weight as form allows* Ex. of 3.) HCP (+) HC, HCP (+) HC, HCP (+) HC Metcon: Against 12-mins… For Time  (5) Rounds 5 Hang Power Cleans  3 Bar Over Burpees  1...
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WOD for 021819

February 17, 20190
Skill: Mobilize for Back Squat Strength: Back Squat 6×6 at 65% *Rest PLENTY between sets** Metcon: For (4) Rounds.. (3-min work/1-min Rest) 15 Wallballs30 Double Unders 15 Box Jump Overs *Pick-up where you left off each round* L1: 30/20, DUs, 24″/20″L2: 20/14, DUs, 24″/20″ L3: 14/10, 1/2 at. (+) 1/2 singles, 20″/17″L4: 10/8, Singles, 17″/15″
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WOD for 021619

February 15, 20190
“With a partner” 8 mins to complete -4 rounds total, relay style. each complete 2 rounds- teammate cannot start until finish full round” 12 cal row/bike 12 bar over burpee 12 hang cleans L1: 20 cals, Bar facing burpees, 155/105 L2: Bar over burpees, 135/95 L3: Bar over burpees, 95/65 L4: 10 cals, burpees, 75/55...
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