by clippercitycf | Oct 6, 2019 | Daily Wod
STRENGTH 1) Power Clean: Build to a heavy double in 9 sets. Rest 2:00. – Reset on each rep 2) Barbell Split Squats – Back Rack: 3/4 x 6 ea. Rest 90s. CONDITIONING “The Final 2” 3 Rounds for Time 30 Toes-to-Bars 21 Ground-to-Overheads (95/65 lb)...
by clippercitycf | Oct 3, 2019 | Daily Wod
STRENGTH 1a) Bench Press: 2/8 x 3 @ 65%. No rest. 1b) KB Hammer Curls: 1/4 x 10-15. Rest 60s. CONDITIONING Every 5:00 x 4 Sets: 15 DB Push Press (50, 35) (neutral grip) 15 Calorie Row (12 Cals Ladies) 15 DB Hang Power Cleans (50, 35) 15 T2B L3: (45, 30) (10 T2B per...
by clippercitycf | Oct 2, 2019 | Daily Wod
STRENGTH BackSquat: 8 x 3 @70%, every 60s. CONDITIONING AMRAP 8: 21 KBS (70, 53) 15 Goblet Squats (70, 53) 9 Lateral Burpees Over the Kettlebell L3: (53, 35) L2: (45, 30) (Regular Burpees) L1: (35, 25) (Regular...
by clippercitycf | Oct 1, 2019 | Daily Wod
STRENGTH Clean + Jerk: 5 x 3, build to heavy 3 rep. Rest 60s. CONDITIONING “Abbate” For time: 1 Mile Run 21 Clean + Jerks (155, 105) 800 Meter Run 21 Clean + Jerks 1 Mile Run L3: (135, 95) L2: (115, 75) L1: (95, 65) *No time...
by clippercitycf | Sep 30, 2019 | Daily Wod
STRENGTH Pull-ups – medium grip: 2/5 x 5. Rest 90s. Options: – 2 warm-ups sets then 5 “work sets” – Add weight – BW – Partner Assisted Pull-ups – Inverted Ring Rows: 5 x 10. Rest 60s. CONDITIONING For time: 40-30-20-10...
by clippercitycf | Sep 29, 2019 | Daily Wod
STRENGTH Squat Snatch: 10 x 2. Rest 60-90s. CONDITIONING “The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) (Rest 12:00 + Repeat) L3: (95, 65) L2: (Power Snatch + OHS) (75, 55) L1: (75,...
