Daily Workouts – Page 83 – Courage Fitness Durham

WOD for 091517

September 14, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 70%/2 75%/2 80%/2 85%/1 Segment 2: Clean Grip Dead Lift (90%/5) x 3 3 second pause in power position Segment 3: For Time: 21-15-9 Squat Snatch (Rx: 95/65 S1: 65/45 S2: 45/30) Chest to Bar Pullups

WOD for 091417

September 13, 2017SiteplicityDaily Workouts0

Segment 1: EMOTM x 16 Minutes 1) Row 200 Meters 2) 50 Double Unders 3) 20 Air Squats 4) Rest Segment 2: 3 Rounds Not for Time: 1)10 Unbroken OHS (From the floor) 2) 60 sec Plank Hold (elbows) 3)1:00 KB Farmers Carry (AHAP)

WOD for 091317

September 12, 2017SiteplicityDaily Workouts0

Segment 1: Push Press (75%/5) x 2 (80%/3) x 2 Segment 2: Push Jerk 65%/2 70%/2 75%/2 80%/2 (85%/1) x 2 Segment 3: AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5 minutes: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00...

WOD for 091217

September 11, 2017SiteplicityDaily Workouts0

Segment 1: Handstand Pushups Practice Then, EMOM 8 minutes: 3-8 reps HSPU Segment 2: Every 3:00 for 7 Rounds: Row 500m 12 Toes to Bar (S1: Knees to elbows S2: Hanging Knee Raises)

WOD for 091117

September 10, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/2 70%/2 75%/2 80%/2 85%/1 Segment 2: Snatch Grip Deadlift (90%/5) x 3 3 second pause in power position Segment 3: AMRAP 15 minutes: Run 400m, 30 Power Cleans (Rx: 135/95 S1: 95/65 S2: 65/45) Run 400m , 25 Push Jerks Run 400m, 20 Front Squats Run 400m, 15 Clusters

WOD for 091017

September 9, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2: Buy-in: 2001m Row Then, 4 Rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Buy-out: 2977m Row

WOD for 090917

September 8, 2017SiteplicityDaily Workouts0

Segment 1: Rope Climbs 6 Reps rest 1 minute 5 Reps rest :45 4 Reps rest :30 3 Reps rest :15 2 Reps Segment 2: “Barbara” 5 Rounds: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest 3:00 Between Rounds 30 minute time cap

WOD for 090817

September 7, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean + Power Jerk 60%/3 70%/3 (75%/3) x 2 Segment 2: Front Squat Work to a Heavy Single Segment 3: For Time: 800m Run 30 Calorie Row 25 Burpees 20 Clusters (Rx: 115/80 S1: 85/55)

WOD for 090717

September 7, 2017SiteplicityDaily Workouts0

Segment 1: Deadlift Touch and Go Sets: 10-8-6-4-2 Find a challenging weight for each set Rest as needed between sets Segment 2: Mobility

WOD for 090617

September 5, 2017SiteplicityDaily Workouts0

Segment 1: Push Press (70%/5) x 3 (75%/5) x 2 Segment 2: Romanian Deadlift 55%/5 60%/5 (65%/5) x 3 Percentages are off Back Squat 1RM Segment 3: AMRAP 4 mins, rest 4 mins: 400m Run 25 Burpees Max Power Snatches (75/55) AMRAP 4 mins, rest 4 mins: 400m Run 20 Burpees Max Power Snatches (95/65)...

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