Daily Workouts – Page 87 – Courage Fitness Durham

WOD for 080617

August 5, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: EMOM 12 minutes 3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

WOD for 080517

August 4, 2017SiteplicityDaily Workouts0

“31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with Sandbag (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs...

WOD for 080417

August 3, 2017SiteplicityDaily Workouts0

Segment 1: Front Squat (80%/5) x 5 Segment 2: Clean Pull (105%/3) x 4 Segment 3: “Diane” For Time: 21-15-9 Deadlifts (225/155) Handstand Pushups

WOD for 080317

August 2, 2017SiteplicityDaily Workouts0

Segment 1: 1 mile run Rest 5:00 12 minutes to find a 3RM Push Press Segment 2: B1) Double KB Front Rack Lunge 3×16 alt. steps B2) Ring Support Hold 3 x 10-30 secs (Scale to Ring Plank Hold/ Regular Plank) Rest up to 2:00 between sets Segment 3: Mobility

WOD for 080217

August 1, 2017SiteplicityDaily Workouts0

Segment 1: Power Clean (80%/3) x 5 Segment 2: Power Jerk (75%/3) x 5 Segment 3: Ascending Ladder for 7 Minutes: 1 Power Clean (Rx: 155/105 S1: 125/85 S2: 105/55) 30 Double Unders (S1: Attempts S2: Singles) 2 Power Cleans 30 Double Unders 3 Power Cleans 30 Double Unders Add (1) Power Clean per round

WOD for 080117

July 31, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: Minutes 1-5: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 6-10: 5 Clean and Jerks Segment 2: For Time: 3 Rounds Bergeron Beep Test Run 800m 3 Rounds Bergeron Beep Test Run 800m 3 Rounds Bergeron Beep Test Bergeron Beep Test: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

WOD for 073117

July 30, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/3 65%/2 70%/2 75%/2 80%/2 (85%/2) x 3 Segment 2: Snatch Pull (105%/3) x 4 Segment 3: EMOM 15 minutes: Min 1: Run 200m Min 2: 10 Power Snatches (135/95) Min 3: 10 Handstand Pushups

WOD for 073017

July 29, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: For Time: Teams of 2: 10-9-8-7-6-5-4-3-2-1 Squat Clean (135/95) 100m Run *Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

WOD for 072917

July 28, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 10 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) Segment 2: 5 rounds: 400m Run 15 Power Snatches (65/45)

WOD for 072817

July 27, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 (75%/1) x 5 Segment 2: AMRAP 20 minutes 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatch 10 Ring Muscle Ups

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