by clippercitycf | Nov 14, 2017 | Daily Wod
Strength 1a) Barbell Rows: Accumulate 60 Reps, AHAP. Rest 90s. – Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip. 1b) Perform 10 Slow and Controlled Banded Pushdowns between sets. 2) Warm-up Pull-ups for Metcon Metcon 4...
by clippercitycf | Nov 13, 2017 | Daily Wod
Metcon “600” For time: 100 Double Unders 100 Walking Lunges 100 Abmat Sit-ups 100 KBS (53, 35) 100 Shoulder Taps 100 Double Unders L2: (Double Under Attempts) (45, 30) L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings) 20:00...
by clippercitycf | Nov 12, 2017 | Daily Wod
Strength 1) Front Box Squat: 2RM. Rest 2:00 – Beginner: Work up to a challenging set of 5. – Use a 13-15″ Box 2) Power Clean + Squat Clean: Work above metcon weight in 3-4 sets performing sets of 1 power clean + 1 squat clean. Rest 60s. This is...
by clippercitycf | Nov 9, 2017 | Daily Wod
Metcon “Andy” For time: 25 Thrusters (115, 75) 50 Box Jumps w. step down (24, 20) 75 Deadlifts (115, 75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Rx+:(Wear a 20# Vest) L3: (95, 65) L2: (75, 55) (20, 14) L1: (65, 35) (25 Deadlifts each set) (30,...
by clippercitycf | Nov 8, 2017 | Daily Wod
Accessory Accessory WOD EMOM 10: ODD Minutes: 50 Ft Bottoms-up KB Carry EVEN Minutes: *Athlete Choice *Choose one accessory movement for a body-part that needs work. Metcon AMRAP 4: 100m Run Rest 1:00 AMRAP 4: Max 100 Meter Farmer Carries (70, 53) Rest 1:00 AMRAP 4:...
by clippercitycf | Nov 7, 2017 | Daily Wod
Strength 1a) Shoulder Width Grip Pull-up Clusters: 4 x 2.2.2 (10s). Rest 90s. – Rest 10s between set of 2. – Adv: Use added weight – Int. Bodyweight – Beg: Partner Assisted. *All sets should be challenging. Similar to last week, but done with a...
