Siteplicity – Page 79 – Courage Fitness Durham

WOD for 121918

December 18, 2018SiteplicityDaily Workouts0

Technique: HS Walk Drills Strength: Push Press/DB Row Push Press (tempo) 5 x 3 @ (3101) *Med – Heavy Weight* DB Bent Over Row 5 x 8 each arm Metcon: 12 Min EMOM 1 – HS Walk or Strict HSPU Practice (negatives) 2 – 10 x single arm KB Swings (5 each...

WOD for 121818

December 17, 2018SiteplicityDaily Workouts0

Strength: Hang Power Clean Clean Pull + Hang Power Clean 5(1+2) @ 70-75% *5 sets of 1 clean pull + 2 hang power cleans Metcon: 5 Rounds for cals (Time Cap 16) 6 power cleans 1:00 max cal row/bike/ski *rest 90 seconds* L1: 225/155 L2: 185/125 L3: 135/85 L4: 95/65 or...

WOD for 121718

December 16, 2018SiteplicityDaily Workouts0

Skill: Bailing on Squat & Spotting Strength: Back Squat 2 x 1-2 reps @ 100% 1 Max Effort Set Metcon: For Time Buy in 50 DUs – Then – 10-8-6-4-2 DB Snatch 5-4-3-2-1 Dball over shoulder *15 DUs between each round -Ends on 2 not DUs- L1: 75 DU buy in,...

WOD for 121518

December 14, 2018SiteplicityDaily Workouts0

Partner WOD 18 Min AMRAP 200m Run (run together) 10 Power Clean 10 Box Jumps 10 Dumbbell Snatches 10 T2B Each round add 10 reps/movement (not including the run) L1: 135/95, 24”/20”, 70/50, T2B L2: 95/65, 24”/20”, 50/35, T2B L3: 65/45, 20”/16”, 35/20, K2C L4: DBs, Steps 20”/16”, 20/15, Sit-Ups -4 Min Rest- For Time...

WOD for 121418

December 13, 2018SiteplicityDaily Workouts0

Skill: Double Unders Technique/Practice Strength: Push Press 4 x 5 @ 60 – 70% (1 rep max) Metcon: 14 Min AMRAP 5 Doubleunders 8 Push-Ups 10 Wallballs 12 Lunges (total) *DU’s increase 5 reps each round* L1: DUs, HSPU, 20/14, 52/35 KB Goblet Lunges L2: DUs, Reg Push-Ups, 20/14 L3: 2 x...

WOD for 121318

December 12, 2018SiteplicityDaily Workouts0

Technique: Snatch Strength: Power Snatch 3 Min EMOM – 3 reps @ 65% -1 Min Rest- 3 Min EMOM– 2 reps @ 75% -1 Min Rest- 3 Min EMOM – 1 rep @ 85% Metcon For Time 21 – 15 – 9 Snatches (Anyhow) Pull-Ups L1: 135/95, C2B L2: 95/65, Reg or...

WOD for 121218

December 11, 2018SiteplicityDaily Workouts0

Mobility: Front Rack Strength: Front Squats 2 x 4 @ 90% 1 Max Effort @ 90% (8 rep cap) *3 min per set* Metcon For Time – Complete in Any Order/Rep Scheme (12 Min Cap) With a Partner! 100 KBS 80 DB/KB Squats (Open style) 70 V-Ups 60 Burpee to plate (45/25) L1:...

WOD for 121118

December 10, 2018SiteplicityDaily Workouts0

Strength: Bench Press/Pullup 4 x 3 @ 85 – 90% *SuperSet* Strict Pull-Ups (banded strict or ring rows) 4 x 4 – 10 Metcon 4 Rounds – 3 Min Work/1 Min Rest 20/16 Cal Row/Bike 15 Box Jumps Max Effort Shoulder 2 Overhead L1: 24/20 cals, 24″/20″, 135/95 L2: 20/16 cals, 24″/20″, 95/65...

WOD for 121018

December 9, 2018SiteplicityDaily Workouts0

Technique: Clean Positions Strength: 14 Min E2MOM (7 Rounds) 2 Clean Complexes Per Rounds 3 Position Clean Deadlift + Hang Squat Clean + Full Clean (touch & go) *Deadlift – pause 1 sec @ mid shin, knee, mid thigh Metcon 8 Min AMRAP 3 – 6 – 9 – 12 – 15...

WOD for 120818

December 7, 2018SiteplicityDaily Workouts0

CFD Holiday PARTY!!!! TONIGHT! SURF CLUB @ 7PM! FREE DRINKS UNTIL THE TAB RUNS OUT.. Come early if you want in on that action! Dress warm but not too fancy, we’re here for a good cozy time!! Partner workout! Against 16 minutes: Split work as needed 1200 meter run (together) 1600 meter row 30...

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