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Siteplicity

WOD for 072718

July 27, 20180
Teams of 3: 1 Partner Works at a time… In 10 Minutes… Max Reps: Hang Power Clean L1: 185/125 L2: 155/105 L3: 115/80 L4: DB Cleans Buy In: 120 Deadlifts  60 DB S2OH L1: 185/125, (70/50) L2: 155/105, (50/35) L3: 115/80, (35/25) L4: DB Cleans, (25/20) Rest 3:00 In 10 Minutes… Max Reps: Bench Press...
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WOD for 072718

July 26, 20180
Technique: Receiving Position for the Power Snatch   Strength: Power Snatch 12 Minutes to Build to a 5RM TNG Power Snatch   Conditioning: E3MOTM x 15 Minutes (5 sets) 8 Over the Bar Burpees 8 Power Snatches 20 Airsquats *Score is Slowest Round   L1: BFB, 135/95, 30 Airsquats L2: Lat. Burp, 75/55 L3: Burpees,...
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WOD for 072618

July 25, 20180
Strength: Every 90 secs for 5 Sets (7:30) 7 Deadlifts around 60% of 1RM   Conditioning: 20 Minute AMRAP 6 Deadlifts 6 Bar Muscle Ups 6 Sandbag/Dball Over Shoulder 12 Toes 2 Bar 400 Meter Run L1: 275/185, BMU, 140/100, T2B L2: 225/155, 3 BMU, 120/100, T2B L3: 155/105, Strict Pullups, 80/60, Kipping Leg Raise...
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WOD for 072518

July 24, 20180
Skill: Handstand Holds and Negatives   Strength: Strict HSPU/Negatives/DB Press In 12 Minutes Complete 3 Rounds for Quality: A1) Strict HSPU x 3-7 (or 4 HSPU Negatives)(7 Strict DB Press) A2)HS Hold x :30 secs A3)1:00 of HS Walk Practice (or Kicking up Practice)   Conditioning: 16 Min AMRAP 40 Box Jumps + Step Downs...
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WOD for 072418

July 23, 20180
Strength Overhead Squats E2MOM x 12 Minutes (6 Sets) 35 Double Unders 5 OHS (increasing weight)(Rig)   Conditioning 5 Rounds For Time.. Barbell Reps Decrease/Weights Increase each Round 5-4-3-2-1 Power Clean 5-4-3-2-1 Front Squats 10 Chest 2 Bar   L1: (155/105)(175/115)(195/130)(215/140)(235/150) L2: (135/95)(155/105) (165/115)(185/120)(205/135) L3(:65/45)(75/55)(95/65)(115/80), Pullups L4:DB Lifts, Jumping Pullups
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WOD for 072318

July 22, 20180
Technique: Back Squat Breathing and Bracing   Strength: Week 3 Wendler: Back Squat 5 @ 75% 3 @ 85% 1+ @ 95%   Conditioning Against 20 Minutes… 10-9-8-7-6-5-4-3-2-1 Push Press Russian KBS Pushups -100 Meter Run Between Rounds- L1:135/95, 70/52 L2: 95/65, 52/35 L3: 75/55, 35/25 L4: DB Push Press, 25/20
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WOD for 072218

July 22, 2018, 0
Conditioning: (1:00w/1:00r) for 6 rounds: 100m run 5 Thrusters RT: Bar over Burpees Score = BOBs across 6 rounds L1: 135/95, BFB L2: 95/65, BOB L3: 75/55, BOB L4: DB Thrusters, Reg. Burpees
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WOD For 072118

July 20, 20180
Partner Workout! Against 12 Mins… Trading every 50 Double Unders 12 S2OH 24 Pull-ups 10 S2OH 20 Pull-ups 8 S2OH 16 Pull-ups 6 S2OH 12 Pull-ups 4 S2OH 8 Pull-ups 2 S2OH 4 Pull-ups Person 1: Working on Couplet Person 2: Double Unders L1: 115/85, CTB, Trading 75 Double Unders L2: 95/65, Kipping, Trading 50...
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WOD for 072018

July 19, 20180
Strength Weighted FR Box Step-Up 2×10 (alt/per leg) Conditioning 12-min AMRAP 20 Wall-Balls 10 Deadlifts *Not including 0:00; Every (3)-mins: 10 FR Lunges ( 3:00, 6:00, 9:00) L1: 135/95, 20/14 L2:  95/65, 20/14 L3: 75/55, 14/12 L4: Body Weight Lunges or DB Farmers style, 10/6    
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WOD for 071918

July 18, 20180
Strength: 2 Hang Cleans (+) 1 Jerk 1-1-1-1-1 *Use 5 sets to find a heavy for the day Conditioning With a Running Clock, 4 Rounds For Time: 3 Power Cleans 200m Run 10 T2B -2-min rest b/w Rounds **Include the rest in your score for the Whiteboard **Try to have 2:30 or less/Round L1: 205/145,...
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