Daily Workouts – Page 108 – Courage Fitness Durham

WOD for 010717

January 6, 2017SiteplicityDaily Workouts0

Segment 1: With a partner, “”you go – I go style”” 5 Clean and Jerks (225/155) 4 Clean and Jerks (245/165) 3 Clean and Jerks (265/175) 2 Clean and Jerks (285/185) 1 Clean and Jerk (305/195) Segment 2: 3 Rounds: 20 Calorie Row 16 Thrusters (95/65) 20 Calorie Row 17 Toes To Bar

WOD for 010617

January 5, 2017SiteplicityDaily Workoutsback squat, double unders, muscle ups, snatch0

Segment 1: Snatch 65%/4 70%/4 75%/4 (80%/3) x 2 (85%/1) x 3 Segment 2: Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 Segment 3: 10 Ring Muscle Ups 150 Double Unders 20 Squat Snatch (135/95) 150 Double Unders 10 Ring Muscle Ups

WOD for 010417

January 3, 2017SiteplicityDaily Workoutsdouble unders, hang clean, jerks, row0

Segment 1: Hang Clean 60%/3 65%/3 (70%/3) x 3 Segment 2: Jerks 60%/3 70%/3 75%/3 (80%/3) x 2 Segment 3: 4 Rounds of: AMRAP 4: 30/20 Calorie Row 50 Double Unders AMRAP of 10m Shuttles in remaining time rest 4 mins between rounds

WOD for 010317

January 2, 2017SiteplicityDaily Workouts0

Segment 1: For time: 5 Rounds of Cindy* directly into: 3 Rounds of DT** Directly into: 1,000m Row *1 Round of “”Cindy””: 5 Pull-ups + 10 Push-ups + 15 Air Squats **1 Round of “”DT””: 12 DL + 9 HPC + 6 PJ (155/105) Segment 2: 1:30 of AMRAP of Bar Facing Burpees Rest 1...

WOD for 010217

January 1, 2017SiteplicityDaily Workouts0

Segment 1: Hang Snatch – from mid-thigh 60%/3 65%/3 (70%/3) x 3 Segment 2: Back Squat 78%/5 83%/1 78%/5 86%/1 78%/5 89%/1 Segment 3: Row 2,000m 42 Thrusters (95/65) 42 C2B Pullups Row 1,000m 30 Thrusters (95/65) 30 C2B Pullups 500m Row 18 Thrusters (95/65) 18 C2B Pullups

WOD for 010117

December 31, 2016SiteplicityDaily Workouts0

AMRAP in 20:17 of: 1 100m Run 1 Muscle Up 20 Pushups 17 Pullups

WOD for 123116

December 30, 2016SiteplicityDaily Workouts0

Segment 1: “Tiff” On a 25-minute clock, Run 1.5 miles Then perform as many rounds as possible of: 11 chest-to-bar pull-ups 7 hang squat cleans (155/105) 7 push presses (155/105) United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in...

WOD for 122916

December 28, 2016SiteplicityDaily Workouts0

Segment 1: For time: 20-calorie row 20 clean and jerks (165/115) 20-calorie row Segment 2: Mobility

WOD for 123016

December 28, 2016SiteplicityDaily Workouts0

Segment 1: Snatch 65%/4 70%/4 75%/4 80%/3 (85%/3) x 2 Segment 2: EMOM 18 minutes: Min 1: 25 Russian KB Swings (70/52) Min 2: 30-45 Double Unders Min 3: Row for Max Calories

WOD for 122816

December 27, 2016SiteplicityDaily Workouts0

Segment 1: Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 Segment 2: AMRAP 3: 75 DU Buy-In 15 Deadlifts (225/155#) 15 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 10 Deadlifts (275/185#) 10 Bar Facing Burpees Rest 3:00 AMRAP 3: 75 DU Buy-in 5 Deadlifts (315/225#) 5 Bar Facing Burpees Segment 3: EMOM...

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