by clippercitycf | Sep 18, 2019 | Daily Wod
STRENGTH Front Box Squat – Regular Stance: 6 x 3 @85% of 8/26, every 60s. CONDITIONING 4 Rounds UB 100 Meter Farmer Carry (70, 53) 25 Russian KBS (70, 53) 25 Goblet Squats (70, 53) *If you put the KBS down during the carry access 1 Minute Wallsit hold for each...
by clippercitycf | Sep 17, 2019 | Daily Wod
CONDITIONING In teams of 2: 0:00 – 10:00 20 Box Jumps (24, 20) 20 DB Renegade Rows (50, 35) 20 Calorie Bike 12:00 – 22:00 20 Alt. DB Snatches (50, 35) 20 Walking DB Lunges (single Arm – 50, 35) 20 Hollow Rocks 24:00 – 30:00 Cal Row L2: (20, 15)...
by clippercitycf | Sep 17, 2019 | Daily Wod
STRENGTH 1a) Strict Press: 4 x 5. 1b) DB Hammer Curls: 4 x 10. Rest 60s. CONDITIONING 3 RFT: 750 Meter Row 25 Push Press 115/75 25 T2B L3: (15 T2B per round)(15 T2B per round) L2: (Knee Lifts) L1: (Abmat Sit-ups) (15 Push-ups per round) 25:00...
by clippercitycf | Sep 15, 2019 | Daily Wod
STRENGTH 1) Power Clean + Squat Clean: Build to a heavy set. Rest 2:00 CONDITIONING For time: 10-8-6-4-2 Squat Cleans (155, 105) 20-16-12-8-4 C2B Rx+: (185, 125) L3: (135, 95)(Pull-ups) L2: (115, 75) L1: (95, 65) (Ring Rows x 3) Beginner – Sub 20-15-10-5 Goblet...
by clippercitycf | Sep 12, 2019 | Daily Wod
STRENGTH Handstand Push-up: Rx+: (Deficit x 20-30 reps – accumulate) Rx: (Strict x 20-30 reps – accumulate) L3: (Kipping x 30 reps – accumulate) L2: (1 Abmat x 20 Reps – accumulate) L1: (Box Push-ups x 30-50 reps – accumulate) Beg: (Box...
by clippercitycf | Sep 11, 2019 | Daily Wod
STRENGTH 1) Front Box Squat – Regular Stance: 8 x 3 @80% of 8/26, every 60s. 2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete. CONDITIONING AMRAP 20: 300 Meter Row 10 Power Snatches (115, 75) 10 Overhead Squats (115,...
