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split jerk

WOD for 082716

August 26, 2016SiteplicityDaily Workoutsbar facing burpees, clean, front squat, power snatch, split jerk, thrusters0

Segment 1: 5 sets: 1 Squat Clean + 2 Front Squats, climbing weights Segment 2: 5 sets: 2 Front Squats + 1 Split Jerk Segment 3: 30 Power Snatches (75/55) 45 Bar Facing Burpees 60 Thrusters 45 Bar Facing Burpees 30 Power Snatches

WOD for 070916

July 8, 2016SiteplicityDaily Workoutschest to bar pullups, double unders, split jerk, squat clean, thrusters0

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk (Same weight across, increasing loads, work to 1RM) Segment 2: 7 Rounds For Time: 10 unbroken C2B Pullups Scale the number per round as needed to go unbroken. Rest as needed between rounds, but whole segment should be less than 15 minutes. Segment 3:...

WOD for 070216

July 1, 2016SiteplicityDaily Workoutsclean, muscle ups, pullups, rope climb, run, split jerk, walking lunges0

Segment 1: EMOM in 10 minutes: 1 Squat Clean and Split Jerk Same weight across, increasing weight each round, or work up to 1RM Segment 2: 10 Rounds For Time: 3 unbroken Muscle Ups (bar or rings) Scale to 5 or 3 unbroken Pullups Segment 3: 4 Rounds: 400m Run 4 Rope Climbs (or 10...

WOD for 062516

June 24, 2016SiteplicityDaily Workoutsair squats, front squats, muscle ups, power clean, pullups, pushups, split jerk0

Segment 1: EMOM 5 minutes: 2 Power Cleans + 1 Split Jerk Segment 2: 6-5-4-3-2-1: Muscle ups Front Squats from the ground (205/145) Segment 3: “Cindy” AMRAP 20 minutes 5 pullups 10 pushups 15 squats

Killing me softly with his song

May 18, 2016SiteplicityDaily Workoutsjerk balance, row, split jerk, thrusters0

WOD Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 21 – 15 – 9 Calorie Row Thrusters (95/65)

WOD for 050516

May 4, 2016SiteplicityDaily Workoutsdeadlift, handstand pushups, kettlebell snatch, split jerk0

WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 1RM Metcon: AMRAP in 10 minutes: 10 Deadlift (225/165) 10 KB Snatch (52/35) – 5 each side 5 Handstand Pushups

You oughta see her on a road course

April 28, 2016SiteplicityDaily Workoutssitups, split jerk, wall ball0

WOD Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: For time: 42-30-18 Wall Ball (20/14) Situps Time cap of 12 minutes

At First I Was Afraid

March 23, 2016SiteplicityDaily Workoutsburpee box jumps, rack lunge, split jerk, toes to bar0

16.5 Announcement tonight at 8pm! WOD Strength: 1 Split Jerk + 2 Jerk Balance 6 sets as heavy as possible Metcon: 3 Rounds 6 Toes To Bar 12 Burpee box jumps 24 KB rack lunges (52/35)

Time Makes You Bolder

March 9, 2016SiteplicityDaily Workoutssplit jerk, sumo deadlift high pull0

16.3 viewing party is TONIGHT at 8pm! WOD Strength: Split Jerk 3-3-3-1-1-1 Up to 100% 1RM Metcon: 10,9,8,7,6,5,4,3,2,1 Sumo Deadlift High Pull (95/65) Push Jerk Time cap of 12 minutes

Take It On The Run Baby

March 3, 2016SiteplicityDaily Workoutsdouble unders, rowing, split jerk0

Open WOD 16.2 goes down on Saturday, 9am – 12pm! Strength: Split Jerk 5-5-5-3-3-3 Up to 85% 1RM Metcon: 50,40,30,20 Calorie Row 80,60,40,20 Double Unders Time cap of 18 minutes

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