by clippercitycf | Aug 4, 2019 | Daily Wod
STRENGTH Power Clean: Build to a 1RM. Rest 2:00 METCON AMRAP 7: Squat Clean Thrusters (155, 105) Rx+:(185, 125) Rest 7:00 AMRAP 7: 7 Power Snatch (155, 105) 7 Overhead Squats (155, 105)
by clippercitycf | Aug 2, 2019 | Daily Wod
STRENGTH Push Jerk: Build to a 1RM. Rest 2:00 METCON Every 3:00 x 5 sets: 10 C2B Pull-ups 15 Push-ups 45 Double Unders L3: (Regular Pull-ups) L3: (Band Assisted Pull-ups) (Box Push-ups) (30s of Double Under Attempts) L1: (Ring Rows) (10 Box Push-ups) (30 Single...
by clippercitycf | Jul 31, 2019 | Daily Wod
STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @65% of Monday’s 3RM or 50% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. – max height on each rep. METCON 3 Rounds for total time: 20 Deadlifts (225, 155) 20 T2B Rest 2:00 L3: (185, 125) L2:...
by clippercitycf | Jul 30, 2019 | Daily Wod
METCON AMRAP 20 w. a partner: 400 Meter Run *Max Reps of: 20 Walking Lunges (BW) 20 Power Snatch (75, 55) *One athlete runs 400 meters while their partner performs max rounds of Lunge/Power Snatch Couplet *Score = total rounds Rx+:(95, 65) L3: (65, 45) L2: (55, 35)...
by clippercitycf | Jul 29, 2019 | Daily Wod
STRENGTH 1) Speed Bench Press: 9 x 3 @55% of 1RM Bench Press, every 60s. 3 Sets Close Grip 3 Sets Medium Grip 3 Sets 1” Wider than medium grip METCON 3 RFT: 15 Strict Pull-ups 15 Burpee Box Jumps w. step down (24, 20) 15/12 Calorie Row L3: (10 Pull-ups) L2: (Band...
by clippercitycf | Jul 28, 2019 | Daily Wod
STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack Reverse Lunges each leg 8 Push Press 8 Back Squats 8 Goodmornings 8 Bent-over Barbell Rows Rest 2:00-3:00 L3: (75, 55) L2: (65, 45) L1:...
