toes to bar – Courage Fitness Durham

WOD for 121916

December 18, 2016SiteplicityDaily Workoutsbox jumps, burpees, deadlift, double unders, front squat, kettlebell swings, overhead squat, power snatch, pullups, push press, toes to bar, wall ball0

Segment 1: Power Snatch (65%/2) x 3 Segment 2: Overhead Squat (65%/3) x 3 Segment 3: For time: 30 Box Jumps (24/20) 30 C2B Pull-ups 30 KB Swings (52/35) 30 Front Squats (115/80) 30 T2B 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double-unders

WOD for 112816

November 27, 2016SiteplicityDaily Workoutsback squat, double unders, power clean, snatch pull, toes to bar0

Segment 1: span data-sheets-value=”{“1″:2,”2″:”Snatch Pull\r\n(85%/3) x 4″}” data-sheets-userformat=”{“2″:5097,”3”:{“1″:0},”6”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”8”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”9″:1,”10″:1,”11″:4,”12″:0,”15″:”arial,sans,sans-serif”}”>Snatch Pull (85%/3) x 4 Segment 2: Back Squat (65%/8) x 3 Segment 3: AMRAP 15 minutes: 30 Double Unders 15 Power Cleans (135/95) 30 Double Unders 15 Toes to Bar

WOD for 110516

November 4, 2016SiteplicityDaily Workoutshang power clean, push jerk, row, thrusters, toes to bar, wall ball0

Segment 1: 20 Thrusters (135/95) Rest 3 Minutes 15 Thrusters (185/135) Rest 3 Minutes 9 Thrusters (205/145) Segment 2: EMOM 5 minutes: 12 Hang Power Cleans (135/95) Directly into: EMOM 5 minutes: 12 Push Jerks (135/95) Directly into: EMOM 5 minutes: 12 Toes to Bar Directly into: 3 Rounds: 21-15-9 Calorie Row 42-30-18 Wall Balls...

WOD for 110216

November 1, 2016SiteplicityDaily Workoutsair squats, clean, jerk, muscle ups, pushups, row, toes to bar0

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15 Air Squats 20 Calorie Row Segment 3: EMOM 6 minutes: Odd: AMRAP Toes to Bar Even: Rest

WOD for 102816

October 27, 2016SiteplicityDaily Workoutsclean, jerk, toes to bar0

Segment 1: “Open 13.4” AMRAP 7: 3 Clean & Jerks (135/95#) 3 Toes-to-Bar 6 Clean & Jerks 6 Toes-to-Bar 9 Clean & Jerks 9 Toes-to-Bar …and so on, until time expires. Segment 2: Mobility

WOD for 101516

October 14, 2016SiteplicityDaily Workoutsjerk, run, snatch, toes to bar0

Segment 1: Snatch 2 x 3 at 70%, followed by 3 doubles at 75% Segment 2: Jerk 4 x 3 at 70% – focus on driving and catching high Segment 3: 7 rounds, every 3 minutes complete: 400m Run 12 Toes To Bar

WOD for 093016

September 29, 2016SiteplicityDaily Workoutsbox jump overs, row, thrusters, toes to bar0

Segment 1: AMRAP 18 minutes: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Calorie Row 30 Toes to Bar

WOD for 092216

September 21, 2016SiteplicityDaily Workoutsbox jumps, deadlift, toes to bar, wall ball0

Segment 1: 3 Rounds: 15 Deadlifts (205/145) 25 Wall Balls (20/14) 15 Toes-to-Bar 25 Box Jumps (24/20) Segment 2: Mobility

WOD for 092116

September 20, 2016SiteplicityDaily Workoutshandstand pushups, overhead squat, power snatch, pullups, toes to bar0

Segment 1: AMRAP 15 minutes: 25 Power Snatches (95/65) 25 Pullups 25 Double Unders 25 Handstand Pushups Segment 2: EMOM 10 minutes Odd: 2 Pausing Overhead Squats (:10 at the bottom of each rep) , 95/65 Even: 10 Toes To Bar

WOD for 091416

September 13, 2016SiteplicityDaily Workoutsbox jumps, burpees, clean, double unders, jerk, overhead squat, pullups, ring muscle ups, snatch, toes to bar, wall ball0

Segment 1: Snatch 5×3 at 75% no TnG – Pause for 5 seconds at the bottom of each squat Segment 2: AMRAP 20 minutes: 50 Wall Ball 50 Double Unders 40 Box Jumps 40 Toes to Bar 30 Pullups 30 Burpees 20 Cleans (145/100) 20 Jerks 10 Snatches 10 Ring Muscle Ups Segment 3: EMOM 10 minutes: Odd:...

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