by clippercitycf | Sep 26, 2019 | Daily Wod
STRENGTH Bench Press: Build to a 1RM in 8-10 sets. Rest 2:00 CONDITIONING “Surprise” For time: 20-15-10-5 Push Press (135, 95) Burpee Pull-ups L3: (115, 75) L2: (95, 65) L1: (75, 55) (No pull-up) 14:00 Time...
by clippercitycf | Sep 25, 2019 | Daily Wod
STRENGTH Back Squats: 10 x 3 @60% of Back Squat 1RM, every 60s. CONDITIONING EMOM 20: Minute 1: 5 High Box Jumps (30, 24) Minute 2: 10 T2B Minute 3: 20 Front Reverse Lunges (95/65) (10 ea.) Minute 4: 30 WallBalls...
by clippercitycf | Sep 24, 2019 | Daily Wod
CONDITIONING AMRAP 30: Partner Row 1k 200 Double Unders Run 800 Meters *Split work between partners
by clippercitycf | Sep 23, 2019 | Daily Wod
STRENGTH 1) Push Press + Push Jerk + Split Jerk: 6 x 1 + 1 + 1 @80% of Push Press, every 90s. 2)Triceps Extensions: 3-4 x 12-15. No rest. Metcon 20 min AMRAP 100ft Single Arm Overhead KB Carry 53/35 15 Burpee 15 Deadlifts 185/125 L3) 155/105 L2)135/95 L1)...
by clippercitycf | Sep 22, 2019 | Daily Wod
STRENGTH Bent Over Rows: Build to a heavy 5 reps: 6 x 5. Rest 2:00 CONDITIONING 4 Rounds of: 100 Meter Sledpush Sprint 10 DB Hang Squat Cleans (50, 35) Rest 3:00 L3: (45, 30) L2: (35, 20) L1: (35, 25 – DB Front Squats) *Alternate Option for sledpush Sprint:...
by clippercitycf | Sep 19, 2019 | Daily Wod
STRENGTH C2B Pull-ups Rx+:(50-75 reps – accumulate) Rx: (30-50 – accumulate) L3: (Regular Pull-ups x 30-40 – accumulate) L2: (Partner Assisted x 30 Reps accumulate) L1: (Ring Rows x 30-50 Reps) Beg: (1-Arm KB Rows x 50 reps each side) CONDITIONING...
