by clippercitycf | Aug 11, 2019 | Daily Wod
STRENGTH Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00 METCON “Simple Man” For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00...
by clippercitycf | Aug 10, 2019 | Daily Wod
There is only a 9am class today. There will be no 10am class.
by clippercitycf | Aug 8, 2019 | Daily Wod
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 10 C2B Pull-ups 20 Push Press (95, 65) 200 Meter Run Rx+ (115,75) L3: (Regular Pull-ups) (75, 55) L2: (Band Assisted) (65, 45) L1: (8 Ring Rows) (55,...
by clippercitycf | Aug 7, 2019 | Daily Wod
STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @70% of Monday’s 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. METCON For time: 10-8-6-4-6-8-10 Front Rack Reverse Lunges (115, 75) (total reps) Bar Facing Burpees Rx+ (135,95) L3: (95,...
by clippercitycf | Aug 6, 2019 | Daily Wod
METCON EMOM 40: Minute 1: 100 Ft. Sledpush Minute 2: 100 Ft. Farmer Carry Minute 3: 8/6 calorie Bike Minute 4: 100 Ft. Front rack carry Minute 5: 12/10 calorie Row
by clippercitycf | Aug 5, 2019 | Daily Wod
STRENGTH 1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest. 1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s. METCON For time with a partner: 50-40-30-20-10 Calories Row Push-ups Abmat Sit-ups KBS (53, 35) Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8) L2:...
