by clippercitycf | Apr 16, 2015 | Daily Wod
Strength/Skill 14 min EMOM 3 Position Snatch(Floor, Hang, Power) @ 65% WOD 3 Rounds 12 Power Snatch 115/75 2 Rope Climbs cashout: 4 min Burpees
by clippercitycf | Apr 15, 2015 | Daily Wod
Strength Turkish Get-ups 3 sets of 12 reps 53/35 WOD 12 min AMRAP 200 m Run 15 Goblet Squats 53/35
by clippercitycf | Apr 14, 2015 | Daily Wod
Strength Pistol progression 1st set 5 reps(each leg) One-legged box squat,2nd set 5 reps(each leg) Assisted Pistol(wall/band/ring),3rd set 5 reps(each leg) Elevated Pistol. Advanced: 3 sets of 5 reps(each leg) weighted WOD 14 min EMOM Odd: 5 Power Cleans 135/95 + 20...
by clippercitycf | Apr 13, 2015 | Daily Wod
Strength Handstand Complex: 3 sets 20 ft Handstand walk + 3 Strict HSPUs + 6 Kipping HSPUs WOD 3 Rounds 10 Push Press (135/95 lbs) 10 Strict Pull-Ups 50 Double-Unders cashout: for time 1000 m row
by clippercitycf | Apr 13, 2015 | Daily Wod
Strength Front Squat 6 sets of 2 reps @80% of 1 RM WOD 15:00 AMRAP of: 5 Power Cleans 135/95 10 Burpee Box-Jumps 24/20 10 Power Cleans 135/95 15 Burpee Box-Jumps 24/20 15 Power Cleans 135/95 20 Burpee Box-Jumps 24/20 4 Power Cleans 135/95 10 Burpee Box-Jumps 24/20 8...
by clippercitycf | Apr 9, 2015 | Daily Wod
Strength Strict Ring Dips 5 sets of 7 reps WOD 14 min AMRAP 200 m Run 15 Walls Balls 20/14 10 Med Ball Cleans 5 Med Ball V-Ups
