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Siteplicity

WOD for 082118

August 20, 20180
Strength: Superior Posterior Glute Bridges: 3 x 10 @ same weight across   Deadlift 5 x 5 @ 50 – 60% Sets Every 90 secs *Sets are not touch and go.. reset on the floor each rep   Condtioning For Time – (10 Min Cap)(All out Sprint) 500 M Row 20 Hang Power Cleans 15...
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WOD for 082018

August 19, 20180
Skill:    Double Under http://https://www.youtube.com/watch?v=_7cpagB7WUg&t=94s Strength: Strict Press/Row A1) Barbell Strict Press: 4×8 w/3 sec negative on each rep A2) Bent Over Barbell Row: 4×6-8 w/ 2 sec pause at the top of each rep *Super set A1 and A2 Conditioning: Every 3 Mins for 12 Minutes… 75 Double Unders 15 Front Squats   L1: 100...
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WOD for 081918

August 19, 20180
14-min AMRAP: 1,000m Row 800m Run L1: 1:50 or below/500m Pace L2: 2:05 or below/500m Pace L3: 2:15 or below/500m Pace, 400m Run L4: 2:25 or below/500m Pace, 300m Run
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WOD for 081818

August 17, 2018, 0
Partner Workout!! Within 10 Minutes… 6 Rounds (3 each) *Trade Full Rounds Row 200/150m 8 OHS L1: 135/95, 250/200m L2: 115/85, 200/150m L3: 75/55, 200/150m L4: Goblet Squats, 150/100m -Rest 3:00- Within 10 Minutes…8 Rounds (4-each) *Trade Full Rounds 8 Bar Facing Burpees 8 Hang Power Snatches L1: BFB, 115/85 L2: BFB, 95/65 L3: BOB,...
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WOD for 0811718

August 16, 20180
Skill: Toes 2 Bar Strength: Clean and Jerk Complex 12 Minutes to Build to a Heavy Complex Hang Clean + Front Squat + Jerk 6 Minutes: 2 sets of full complex @ 75% of Top Set   Conditioning Against 12 Minutes… 1Round 25 Toes 2 Bar 50 Double Unders 15 Squat Cleans 1 Round 25 Toes...
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WOD for 081618

August 15, 20180
Skill: Review the Stations Strength: 9-min EMOM  Station 1:  0:45 Sec Wall Sit (Scale up to KB FR Hold) Station 2: 10 DB RDL’s  Station 3: 12 (6/side) Front Foot Elevated Split Squats (DB Loaded at Sides)   Link for Front Foot Elevated Split Squats:  https://www.youtube.com/watch?v=72Yzbn5bywY   Metcon: Every (6)-mins for (24)-mins… Run 400 Meters...
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WOD for 081518

August 14, 20180
Skill: HSPU   Strength: Push Press Inside 15 Mins.. 5×3 Building to a Heavy Triple   Conditioning 4 Rounds for Time (16 Minute Cap) 10 S2OH 20 Abmat Sit Ups 10 HSPU 20 Russian KBS   L1: 155/105, Strict, 70/52 L2: 135/95, Kipping, 52/35 L3:95/65, Pushups, 35/25 L4: DB Push Press, Pushups, 20/18
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WOD for 081418

August 13, 20180
Skill: Touch and Go (TnG) Power Snatches Strength: Part A & Part B Part A.) Touch and Go Power Snatches: (7-min EMOM) —(3) Touch and Go Power Snatches between 60-70%… Same weight for all sets Part B.) Halting Snatch Deadlift: Every 90-seconds for 4 Rounds (6-mins) —3-3-3-3— with a 2-sec pause just above the knee...
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WOD for 081318

August 13, 20180
Skill: Tempo Back Squat Strength: Tempo Back Squats (20-mins) 4×5 Increasing to a heavy set of 5 with a (31X1) Tempo *Tempo: 3 seconds down, 1 sec pause, explode up, 1 sec rest Metcon: 4 Rounds For Time… (15 Minute Cap) 30 Wallballs 20 Box Jump Overs 10 Burpees to Target L1: 30/20, 24/20, Burpees to...
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WOD for 081218

August 12, 2018, 0
Conditioning: 5-min AMRAP 5 Power Cleans 7 Dips 2-min Rest 4-min AMRAP 3 Power Cleans 5 Dips 2-min Rest 3-min AMRAP 1 Power Clean 3 Dips L1: 135/95, 155/105, 185/135, Ring Dips L2: 115/85, 135/95, 155/105, Ring Dips L3: 75/55, 95/65, 105/75, Dips off a box L4: DB Cleans, Dips off a box
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