by clippercitycf | Sep 10, 2019 | Daily Wod
CONDITIONING For time: 30 Clean + Jerks (135, 95) Run 1 mile 10 Bar Muscle-ups Run 1 mile 100 Burpees L3: (115, 75) (30 C2B) L2: (95, 65) (30 Pull-ups) L1: (75, 55) (50 Ring Rows) *No time cap
by clippercitycf | Sep 9, 2019 | Daily Wod
STRENGTH 1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s. 1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s. CONDITIONING AMRAP 17: 21 Air Squats 15/12 Calories on Rower 9 DB Hang Power Snatch (50, 35) (9 Reps each side) L3: (45,...
by clippercitycf | Sep 8, 2019 | Daily Wod
STRENGTH 1) Back Squat Wave Loading: 5-3-1-5-3-1. Rest 2:00 – Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM. 2) RDLs w. bands pulling forward: 4 x 8-10. Rest 90s. CONDITIONING AMRAP 6: KB Thrusters (53, 35) – L1:...
by clippercitycf | Sep 5, 2019 | Daily Wod
STRENGTH Max in complex of: 1 Push Jerk + 1 Split Jerk CONDITIONING For time: 50 Single Arm DB Push Press (right) (50, 35) 50 Single Arm DB Push Press (left) 50 DB Renegade Rows (right/left = 2 rep) (50, 35) 50 Burpees 50 Pull-ups Rx+: (C2B Pull-ups) L2: (35, 25)...
by clippercitycf | Sep 4, 2019 | Daily Wod
STRENGTH 1) Front Box Squat – Regular Stance: 8 x 3 @75% of Last Monday, every 60s. 2) Power Clean: 5 x 2 @75%, every 60s. CONDITIONING “Crazy Train” AMRAP 5: 1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95) L3: (115, 75) L2:(95,...
by clippercitycf | Sep 3, 2019 | Daily Wod
CONDITIONING For time: 100 KBS (53, 35) 800 Meter Run 75 Overhead Squats (75, 55) 800 Meter Run 50 Box Jumps Overs (24, 20) 800 Meter Run L2: (14, 10) (35, 25) (20, 15) L1: (10, 8) (35, 25 – Russian Swings) (20, 15 Step-ups) 30:00 Time...
