by clippercitycf | Sep 25, 2016 | Daily Wod
Strict Press 3 working sets of 5 reps; 65%,75%,85% then… 12 min AMRAP 10 Burpees 20 Alternating Reverse Lunges with KBs 53/35 30 Double-Unders
by clippercitycf | Sep 22, 2016 | Daily Wod
Snatch First Pulls 5 sets of 3 reps @ 110% then… 5 Rounds 115/75 Pendlay Rows – Max Reps in 30 seconds Rest 30 Seconds 20/14 Russian Twists – Max Reps in 30 seconds Rest 30 Seconds 115/75 Hang Power Snatch – Max Reps in 30 seconds Rest 1...
by clippercitycf | Sep 22, 2016 | Daily Wod
Ring Dips 3 sets of 5 reps then… 9-15-21 reps of: Power Cleans 135/95 Chest-to-bar Pull-ups
by clippercitycf | Sep 20, 2016 | Daily Wod
1 Rep Max Front Squat then… 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 KB Swings 70/53 Abmat Situps 100 m sprint
by clippercitycf | Sep 19, 2016 | Daily Wod
Max Effort Pull-ups 4 sets then… 12 min AMRAP 9 Burpee Box Jump-Overs 9 Kettlebell Goblet Squats
by clippercitycf | Sep 18, 2016 | Daily Wod
1 rep max Strict Press then… “Diane” 21-15-9 Deadlifts, 225lbs/155lbs Handstand Push Ups
