Daily Workouts – Page 113 – Courage Fitness Durham

WOD for 111616

November 15, 2016SiteplicityDaily Workoutsclean, deadlift, front squat, jerk, muscle ups0

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 75%/3+1 (80%/3+1) x 2 Segment 2: Front Squat (78% x 4) x 5 Segment 3: For time: 7-6-5-4-3-2-1 Deadlifts (405/285) Muscle Ups

WOD for 111516

November 14, 2016SiteplicityBenchmark WODs, Daily Workoutsclean, deadlift, handstand pushups, jerk, pullups, thrusters0

Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00 Segment 3: AMRAP 4 minutes: “Grace” 30 Clean & Jerks (135/95)

WOD for 111416

November 13, 2016SiteplicityDaily Workoutsair squats, back squat, hang power clean, muscle ups, snatch pull0

Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95)

WOD for 111316

November 12, 2016SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 27-21-15 reps for time of: Back squats (165/115) Handstand pushups

WOD for 111216

November 11, 2016SiteplicityDaily Workouts0

Segment 1: With a running clock: 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65) Segment 2: Tabata Toes to Bar 8 x (:20 seconds of max reps, :10 rest)

WOD for 111116

November 10, 2016SiteplicityDaily Workouts0

Segment 1: Snatch 65%/2 70%/2 75%/2 80%/1 85%/1 Segment 2: Back Squat 60%/3 70%/3 75%/3 (80%3)3 Segment 3: AMRAP 15 minutes: 60 Double unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

WOD for 111016

November 9, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 15 minutes: 25 pull-ups 50-calorie row 100 overhead squats (bar) 50 box jumps 25 pull-ups Segment 2: Mobility

WOD for 110916

November 8, 2016SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1) x 2 Segment 2: Front Squat (75%/4) x 5 Segment 3: 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean –...

WOD for 110816

November 7, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest-to-Bar Pullups Rest 4:00 Segment 2: AMRAP 4 minutes: 21 Cal Row 21 Burpees 21 Toes-to-Bar Rest 4:00 Segment 3: AMRAP 4 minutes: 15 Cal Row 15 Burpees 15 Pullups Segment 4: EMOM 7 minutes: 6 C2B Pullups 30 Double Unders

WOD for 110716

November 6, 2016SiteplicityDaily Workouts0

Segment 1: Back Squat 60%/4 70%/4 75%/4 (80%/4) x 2 Segment 2: AMRAP in 7 minutes: 10 sumo deadlift high pulls (135/95) 10 push presses Segment 3: Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets Novice:...

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