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Siteplicity

WOD for 052918

May 28, 20180
Barbell Gymnastics 2-Position Power Cleans: 2-2-2-1-1 Build in weight each set. Keep the single technically sound Note: 2’s= High Hang (+) Regular Hang (+) High hang (+) Regular hang Note: 1’s= High hang (+) Regular hang   Conditioning For Time (12 Min Cap) 50 Sit-ups -Then- 3 Rounds: 12 Hang Power Cleans 8 Front Rack...
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WOD for 052818

May 27, 20180
“Murph” For Time Run 1 Mile 100 Pullups 200 Pushups 300 Airsquats Run 1 Mile   *Partition the reps as needed *Wear a weight vest or body armor if you have it
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WOD for 052718

May 26, 20180
Strength/Skill:  Take time to make up a missed Skill or Strength piece from this Week 9-min AMRAP  9 Wall Balls  3 Snatches    L1: 155/105, 20/14 L2: 115/85, 20/14  L3: 75/55, 14/12 L4: 10 DB Snatches (Alternating), 12/10
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WOD for 052618

May 25, 20180
With a Partner…. 9-min AMRAP 9 Box Jumps 7 Hang Power Snatches 5 Bar Over Burpees   -How to get through the workout:  1 Person on the Rower/1 Person on the AMRAP- **Switch every 20/16 Cal. Score= Rounds and reps/Cals on the rower   L1: 24”/20”, 135/95 L2: 24”/20”, 95/65 L3: 24”/20” Step-overs, 75/55 L4: 20”/17”...
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WOD for 052518

May 24, 20180
Strength: Core 16-min EMOM (Alternating) Station 1: Double KB OH HOLD (0:30) Station 2: Double KB FR HOLD (0:30) Station 3: “HEAVY” Back Rack Hold (0:30) Station 4: Rest   Conditioning 18-min AMRAP 50 Sit ups 40 Wallballs 30 Power Cleans 20 Thrusters 10 Muscle Ups   L1: 135/95,20/14, Ring or Bar MU L2:115/85, 20/14,...
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WOD for 052418

May 23, 20180
Strength: Power Snatch On the Minute (15 Minutes) EMOTM x 3: 4 singles @ 60% -1 Min Rest- EMOTM x3: 3 Singles @ 65% -1 Min Rest- EMOTM x 3: 2 Singles @ 70% -1 Min Rest- EMOTM x 3: 1 Single @ 75-80%   Snatch Deadlift 3-3-3 @90-100% Max Snatch Rest 60-90 secs between...
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WOD for 052318

May 22, 20180
Strength: Week 8 of 9: Pause Front Squat Program   With a 15-min running clock find a HEAVY Pause FS (3-sec in bottom/10-sec in FR Postion) Then- With a 15-min Running clock Apply 83% of your “Heavy” for (3-3-3) Same Pauses as above   Conditioning With a Partner… Follow the leader– (6 rounds;3/person) 9 HSPU...
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WOD for 052218

May 21, 20180
Strength: Every 3-mins for 15-mins (5 Rounds) Station 1: Bench Press 3 reps at 60-65% Station 2: Bent Over Barbell Row x 8 Reps @ challenging weight   Skill Work: Kipping   Conditioning: 12 Min AMRAP 12 Pull-ups 6 Bar Over Burpees 12 Deadlifts 6 Bar Over Burpees   **Every 3-mins Run 200m *Not Including...
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WOD for 052118

May 20, 20180
Strength:         Within 15-mins find a “Heavy” Complex: Hang Squat Clean (+) Power Clean   Metcon: 2 Rounds 4 Min AMRAP 10 Single Arm Hang Dumbbell Squat Clean 10 Box Jump Overs -2 Min Rest-   L1: KB 53/35, 30/24 L2: 50/35, 24/20 L3: 35/20, 20/16 or Step 24/20 L4: 20/10, Step-Ups
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WOD for 052018

May 20, 20180
3 Rounds for Time  12 HSPU  10 Front Rack Lunges (5/Leg)  8 Bar Over Burpees  4 Sandbag Over Shoulder L1: Deficit HSPU (4”/2”), 135/95, Bar Facing Burpees, 140/100 L2: HSPU, 95/65, Bar Over Burpees, 120/80 L3: Scaled HSPU, 75/55, Bar Over Burpees, 100/60 L4: Regular Push-ups, DB Farmer’s Style Lunges, Reg. Burpees, 8 Ball Slams
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