Daily Workouts – Page 115 – Courage Fitness Durham

WOD for 102716

October 26, 2016SiteplicityDaily Workoutsburpees, knees to elbows, power snatch0

Segment 1: 3 rounds for time : 10 knees-to-elbows 10 power snatches 10 knees-to-elbows 10 burpees Segment 2: Mobility

WOD for 102616

October 25, 2016SiteplicityDaily Workoutskettlebell swings, wall ball0

Segment 1: AMRAP 15: 15 Wall Balls (20/14) 15 KB Swings (52/35) Segment 2: Mobility

WOD for 102516

October 24, 2016SiteplicityDaily Workoutsburpees, power snatch0

Segment 1: AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 Segment 2: AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Segment 3: Mobility

WOD for 102416

October 23, 2016SiteplicityDaily Workoutsdouble unders, front squats, pullups0

Segment 1: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pullups 50 Double Unders Segment 2: Mobility

WOD for 102216

October 21, 2016SiteplicityDaily Workoutsclean, double unders, jerk, row, snatch balance, wall ball0

Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% Segment 3: EMOM 18 minutes: Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20) Min 3: 50 Double Unders

WOD for 102116

October 20, 2016SiteplicityDaily Workoutsbox jumps, muscle ups, power snatch0

Segment 1: AMRAP 18: 4 Bar Muscle Ups 8 Power Snatches (115/80) 16 Box Jumps (24/20)

WOD for 102016

October 19, 2016SiteplicityDaily Workoutsfront squat, push jerk, sumo deadlift high pull0

Segment 1: 10 rounds for time of: 95-lb. sumo deadlift high pulls, 7 reps 95-lb. front squats, 7 reps 95-lb. push jerks, 7 reps Segment 2: Mobility

WOD for 101916

October 18, 2016SiteplicityDaily Workoutsbar facing burpees, hang squat clean, overhead squat, row, run, thrusters0

Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65) Directly into: Segment 3: 15 -12-9 Calorie Row Hang Squat Cleans (95/65) Directly into: Segment 4: 12-9-6 Over-the-Bar Burpees Overhead Squat (95/65)

WOD for 101816

October 17, 2016SiteplicityDaily Workoutsdouble unders, handstand pushups, romanian deadlift, row0

Segment 1: EMOM 21 minutes Min 1: 10 Romanian Deadlift, 50% of best DL Min 2: 10 Handstand Pushups Min 3: 50 Double unders Segment 2: 4 x 2 minute row at 2k pace 2 min rest

WOD for 101716

October 16, 2016SiteplicityBenchmark WODs, Daily Workoutsburpees, clean, jerk, rope climb, run, snatch0

Segment 1: Snatch 1×3 at 60% 1×3 at 70% 3×3 at 75% *All reps are drop from the top Segment 2: “Glenn” 30 Clean and Jerks (135/95#) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

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