Daily Workouts – Page 121 – Courage Fitness Durham

WOD for 082616

August 25, 2016SiteplicityDaily Workoutsdeadlift, double unders, handstand pushups, run, toes to bar0

Segment 1: “Diane” 21-15-9 Deadlifts (225/155) HSPU Scale to finish in less than 12 minutes Segment 2: 21-15-9 Toes To Bar Run 200m Scale to finish in less than 10 minutes Segment 3: For time: 200 Double unders Rest 1 minute 100 Double unders

WOD for 082516

August 24, 2016SiteplicityDaily Workoutspower snatch, run, thrusters0

Segment 1: 30 Power Snatches (75/55) 400 Meter Run 60 Thrusters 400 Meter Run 30 Power Snatches Segment 2: Mobility

WOD for 082416

August 23, 2016SiteplicityDaily Workoutsback squat, hang power clean, pullups, push press0

Segment 1: For time: 40 Back Squats (155/105) Segment 2: For time: 40 Push Press (135/95) Segment 3: For time: 40 Hang Power Clean (155/105) Segment 4: For time: 40 C2B Pullups

WOD for 082316

August 22, 2016SiteplicityDaily Workouts0

Segment 1: AMRAP 20 minutes: 15 Cal Row or 200m Run 15 Box Jump Overs (24/20) 15 KB Goblet Squats (52/35) Segment 2: 3 Giant Sets (not for time): 30 Abmat Situps 30 Banded Good Mornings 30 second Hollow Rock hold

WOD for 082216

August 21, 2016SiteplicityDaily Workoutsback squat, clean, jerk, run, snatch0

Segment 1: 15 minutes Work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds) Segment 2: Back Squat 3 sets of 6, same weight across Segment 3: 3 Rounds: 400m Run 10 Clean and Jerks (135/95)

WOD for 082116

August 20, 2016SiteplicityDaily Workoutsdouble unders, run, wall ball0

Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 5 Rounds: 200 Meter Run 42 Double Unders 21 Wall Balls (20/14) Segment 3: Mobility

WOD for 082016

August 19, 2016SiteplicityDaily Workouts0

Segment 1: 5×2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top) Segment 2: Take 10 minutes to work up to a heavy single Push Jerk + Split Jerk Segment 3: “Running Helton” 3 Rounds: 30 DB Squat Cleans (50/35) 30 Burpees 800 Meter Run Scale to finish in...

WOD for 081916

August 18, 2016SiteplicityDaily Workoutsback squat, power snatch, toes to bar0

Segment 1: Ascending Ladder for 8 Minutes (keep increasing by 3): 3 Power Snatch, 3 TTB 6 Power Snatch, 6 TTB 9 Power Snatch, 9 TTB (115/80) Segment 2: 6×4 Back Squats same weight across

WOD for 081816

August 17, 2016SiteplicityDaily Workoutskettlebell snatch, turkish get ups0

Segment 1: Turkish Get Ups work up to a heavy single on each side if max out with 70lb KB, complete a single TGU, then try to KB snatch the same load 3x before finishing TGU back to the ground Segment 2: 5 minute KB Snatch Test (52/35) switch hands as many times as needed....

WOD for 081716

August 16, 2016SiteplicityDaily Workoutsdouble unders, front squat, pullups, thrusters, wall ball, weighted pullups, weighted ring dips0

Segment 1: 5 Rounds, NOT for time: 5 Front Squats – you choose the weight 5 Weighted Pullups – you choose the weight 5 Weighted Ring Dips – you choose the weight Segment 2: 2 Rounds: 20 Thrusters (95/65) 20 Pullups 20 Wall Balls (20/14) 20 Double Unders Scale to finish in 12 minutes or...

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