Daily Workouts – Page 99 – Courage Fitness Durham

WOD for 040617

April 5, 2017SiteplicityDaily Workouts0

Segment 1: 5 Rounds: Run 400m 21 Deadlifts L1: 185/135 L2: 15 Deadlifts (135/95) L3: 3 Rounds 12 Deadlifts (95/65) Segment 2: Mobility

Segment 1: Overhead Squat (65%/3) x 3 Segment 2: 3 Rounds: 5 Ring Muscle Ups 10 Thrusters 20 Box Jump Overs L1: 115/80 24/20 L2: 10 Pullups, Pwr Snatch 95/65, 20 Box Jump (20/16) L3: 10 Ring Rows, Pwr Snatch 65/45, 10 Box Jumps (20/16)

WOD for 040417

April 3, 2017SiteplicityDaily Workouts0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: For time: Buy-in: 50 Calorie Row Then, 5 Rounds: 10 Burpees 10 Toes to Bar Buy-out: 50 Calorie Row L2: 35 Calorie Row, 7 Toes To Bar L3: 25 Calorie Row, 10 Hanging Knee Raises

WOD for 040317

April 2, 2017SiteplicityDaily Workouts0

Segment 1: EMOM 8 minutes: Muscle Ups/Pullups L1: 6 Muscle Ups L2: 3 Muscle Ups L3: Pullups (w/assistance if needed) Segment 2: EMOM for 21 minutes: Min 1: Run 200m Min 2: 10 Power Snatches Min 3: 10 Handstand Pushups L1: 135/95 L2: 95/65, 5 Handstand Pushups L3: 10 Push Press (65/45), 10 Pushups

WOD for 040217

April 1, 2017SiteplicityDaily Workouts0

Segment 1: Take 20 minutes to make up a missed segment from the past week. Segment 2: Teams of 3 AMRAP 20: 15 Calorie Row 12 Power Snatches (75/55#) 9 TTB *1 Athlete completes a full round before switching

WOD for 040117

March 31, 2017SiteplicityDaily Workouts0

Segment 1: For time: 30 Clean and Jerks (135/95) 20 Muscle-ups 20 Snatches (135/95) 10 Muscle Ups L1: 135/95 L2: 95/65 and pullups L3: 30 Front Squats (65/45) 20 Ring Rows 20 Overhead Squats (65/45) 10 Ring Rows

WOD for 033117

March 30, 2017SiteplicityDaily Workouts0

Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 3 Segment 2: 5 rounds: 10 DB clean and jerks (50/35) 3 Bar Muscle Ups L2: (35/20) and 6 Pullups L3: DB Push Press (25/15) and 9 Ring Rows

WOD for 033017

March 29, 2017SiteplicityDaily Workouts0

Segment 1: 3 rounds: One minute back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power cleans Rest one minute L1: 135/95 L2: 95/65 and Pullups L3: Air Squats, Ring Rows, Box Jumps Segment 2: Mobility

WOD for 032917

March 28, 2017SiteplicityDaily Workouts0

Segment 1: Clean & Jerk 60%/2 65%/2 70%/2 75%/2 80%/2 Segment 2: Front Squat (80%/4) x 3 Segment 3: 3 Rounds: 21 Calorie Row 15 Pullups 9 Burpees L2: Banded Pullups L3: Ring Rows

WOD for 032817

March 27, 2017SiteplicityDaily Workouts0

Segment 1: 25-20-15-10-5 of: Hang Power Snatch 50-40-30-20-10: Situps 100-80-60-40-20: Double Unders L1: 75/55 L2: 55/35 DUs in half L3: 45/25 Single Unders Segment 2: EMOM 6 minutes: 8 DB Thrusters L1: 50/35 L2: 35/20 L3: 25/15

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