by clippercitycf | Aug 19, 2019 | Daily Wod
STRENGTH 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. METCON AMRAP 12 20 WallBalls 20/14 10...
by clippercitycf | Aug 18, 2019 | Daily Wod
STRENGTH Back Squat: 5-4-3-2-1+. Rest 2:00 METCON “Devils Complex” AMRAP 12 Complex of: 6 Romanian Deadlifts (135, 95) 6 Hang Power Cleans (135, 95) 12 Front Rack Reverse Lunges (135, 95) (total) 12 Barbell Rows (135, 95) *Rest as needed between rounds...
by clippercitycf | Aug 15, 2019 | Daily Wod
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON For time 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Bench Press (50, 35) (Neutral Grip) *50 Banded Pull-aparts after each set (pronated grip) L3: (45, 30) L2: (35, 25) (Box...
by clippercitycf | Aug 14, 2019 | Daily Wod
STRENGTH 1) Wide Stance Box Squat: 3/5 x 4 @70% of last Monday’s 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. METCON For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Straight Leg Raises 100 Walking Lunges (BW)...
by clippercitycf | Aug 13, 2019 | Daily Wod
METCON 30 Minutes on the Clock: Row 2k Remaining time Max Rounds: 100 Ft. Front Rack Carry (53, 35) 100 Ft. Single OH Carry (53, 35) 100 Ft. Bear Crawls (or HS Walk) 100 Ft. Heavy Sled push Rest as needed.
by clippercitycf | Aug 12, 2019 | Daily Wod
STRENGTH DB Floor Press – neutral grip: 2/5 x 6. Rest 60s. METCON Every 5:00 x 4 Sets: 20 KB Snatch (53, 35) (10 ea) 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20 Ring Rows L3: (45, 30) L2: (35, 25) (10 Ring Rows per round) L1: (30, 20) (8 Ring Rows per...
