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Siteplicity

WOD for 061718

June 16, 20180
With a Partner Against 15-mins… 6 Rounds (3/person)  10 S2OH  20/15 Cal. Row  30 Double Unders  *Trade Full Rounds  L1: 165/115, 20/15 Cal Row, DUs  L2: 115/85, 20/15 Cal Row, DUs  L3: 75/55, 15/10 Cal Row, 1/2 Attempts (+) 1/2 Singles  L4: DB S2OH, 10/8 Cal Row, Singles (No Ratio)
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WOD for 061618

June 15, 20180
Partner WOD! Within 12 Minutes… Using the format below… complete: “150 Wallballs for Time” – – Partner 1: 1 Round of Cindy (5/10/15) Remaining Time after “Cindy”= Wallballs Partner 2: 200 Meter Single Arm DB Farmer’s Carry (Switch arms at the 100m mark) *Before Partner 1 can start accumulating wall balls they must complete 1...
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WOD for 061518

June 14, 20180
Strength: Functional Body Building   12-min EMOM Station 1: (5/5) Half Kneeling Filly Presses Station 2: (0:45) D-ball Hug to the chest Station 3: 10 KB Floor Presses     Conditioning: For Time: “Sprint Chipper” 50 Double Unders 40 Single Arm DB Push Press (Switch arms after 20 reps) 50 Double Unders 30 Lunges 50...
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WOD for 061418

June 13, 20180
Skill: Barbell Cycling “Touch and Go Snatch” 5 rounds with 90-seconds between rounds 250/200m Row at a high to moderate pace 3 Touch and Go Snatches *Rest: 90-seconds*   L1: 135/95 L2: 95/65 L3: 75/55, 150/100m Row L4: 6 DB Snatches, 150/100m Row   Conditioning (4) 3:00 AMRAPS with 2:00 Rest Between 9 Bar Over...
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WOD for 061318

June 12, 20180
Gettin’ it Right (and also Tight) 3 Rounds 0:30 V-ups 0:30 Side Plank (L) 0:30 Flutter kicks 0:30 Side Plank (R)   Strength: Wendler week 1 of 4: Back Squat 5- 65% 5-75% 5+-85% *3rdset is performed as an AMRAP at the prescribed percentage   Conditioning: (Muscular Endurance Training) Every 3-mins for 12-mins 20 Unbroken...
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WOD for 061218

June 11, 20180
Skill: Rowing Technique   Strength: Strict Press Pyramid: 10-35% 10-45% 10-55% 10-45% 10-35% *Rest as much as possible between sets Note: The 10 Strict Presses should be unbroken each set REST BETWEEN SETS     Conditioning With a Partner: For Time— Row 6 Total Sets (3/Person) 750m/600m Row *Rest as long as it takes your...
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WOD for 061118

June 10, 20180
Skill: Hang Power Cleans   Barbell Complex: Within 15-mins… Clean Complex: Hang Clean (+) Power Clean 1-1-1-1-1 *Build up method–find your “heavy” for the complex using 5 sets *Drop the bars between the reps *Work on Pulling under the bar Conditioning For Time—With a 20-min Time Cap 30 Box Jumps 30 Hang Power Cleans 20...
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WOD for 061018

June 10, 20180
Strength/Skill: Take 20 minutes to make up a missed Strength or Skill segment from this week Conditioning 15-Minute EMOM  1.) 20 Double Unders (+) 5 OHS  2.) 18/15 cal. Row  3.) 15 Wall Balls (+) 5 Pull-ups  L1: 30 DUs, 135/95, 20/17 cal row, 20/14, CTB  L2: 20 DUs, 95/65, 18/15 cal roe, 20/14, Kipping...
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WOD for 060918

June 8, 20180
Partner Day   Against 12-mins—Trading FULL ROUNDS for 8 Rounds… (4/person)  10 Box Jump overs 8 Thrusters  6 Sandbag to Shoulder L1: 95/65, 24”/20”, 120/80 L2: 75/55, 24”/20”, 80/60 L3: 65/45, 24”/20” (Step-overs), 7 Slam-balls (35/25) L4: 8 DB Thrusters, 20”/17” (Step-overs), 7 Slam-balls (25/20)  (5-min Rest)  Trading Minutes: 15-min AMRAP 75 Cal Row  50...
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WOD for 060818- TEST DAY!

June 7, 20180
Core Conditioning 2 Rounds 360 Planks (10-sec in each section) 0:30 Arch/superman Hold 0:30 Hollow Rock Hold   Athletic Enhancement 3 Rounds for Quality – 10 Minutes 10 Back Squats (Select weight that allows you to go Unbroken) 5 “High” Box Jumps (Rest as Needed)   Test Day! *In Order and with a Judge* Test...
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