Daily Workouts – Page 102 – Courage Fitness Durham

WOD for 030717

March 6, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 65%/2 70%/2 (75%/2) x 2 Segment 2: 5 Rounds: 15 OHS (115/85) 12 C2B Pullups Directly into: 5 Rounds: 15 Calorie Row 12 Ring Dips

WOD for 030617

March 6, 2017SiteplicityDaily Workouts0

Segment 1: Strict Press 3 sets of 8 60% of 1 RM Segment 2: Pausing Front Squat 3 sets of 3 60% or 1RM Segment 3: EMOM 8 minutes: Odd: 50 Double Unders Even: 30 Situps

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Choose one test from each category: Squat Test 1-Rep Max Front Squat 1-Rep Max Back Squat 1-Rep Max Overhead Squat Gymnastics Test Max Pull-Ups Max Weighted Pull-Up Max Muscle-Ups Max Strict Handstand Pushups Conditioning Test Run 800m 1000...

CF Open WOD 17.2

March 3, 2017SiteplicityDaily Workouts0

Open Workout 17.2

WOD for 030317

March 2, 2017SiteplicityDaily Workouts0

Segment 1: 2 Rounds: 10 Thrusters (155/105) 25 C2B Pullups Segment 2: Mobility

WOD for 030217

March 1, 2017SiteplicityDaily Workouts0

Segment 1: Every 3:00 for 7 Rounds: 400m Run 12 Toes-to-Bar Segment 2: Mobility

WOD for 030117

February 28, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean & Power Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) x 3 Segment 3: EMOM 16 minutes: Minute 1: 7 Deadlifts (185/135) Minute 2: 10 Box Jumps (24/20) Minute 3: 7 Wall Ball (20/14) Minute 4: 7 C2B Pullups

WOD for 022817

February 27, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: Odd: 3 Snatches (225/155) Even: 6 Clean & Jerks (225/155) Segment 2: 3 Rounds: Run 400m 21 Hang Power Cleans (115/80) 18 Step-Back Lunges (115/80) 15 Over-the-Bar Burpees

WOD for 022717

February 26, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch 60%/2 65%/2 70%/2 Segment 2: Back Squat (65%/3) x 3 Segment 3: AMRAP 4 minutes: 30 Double Unders 15 Power Snatch (75/55) Rest 4:00 AMRAP 4 minutes: 30 Double Unders 12 Power Snatch (95/65) Rest 4:00 AMRAP 4 minutes: 30 Double Unders 9 Power Snatch (115/85)

WOD for 022617

February 25, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: AMRAP 20 minutes: Teams of 3 – Athlete completes full round before switching 12/9 Calorie Row 9 Box Jump-Overs (24/20) 6 DB Hang Squat Cleans (50/35)

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