by clippercitycf | Jul 25, 2019 | Daily Wod
STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. METCON AMRAP 12: 100 Ft. Overhead KB Carry (right) 100 Ft. Overhead KB Carry (left) 12 KB...
by clippercitycf | Jul 24, 2019 | Daily Wod
STRENGTH 1) Sumo Deadlift: 3/6 x 3 @75%, every 60s. – against a band @65% 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. METCON ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00...
by clippercitycf | Jul 23, 2019 | Daily Wod
METCON EMOM 30: Minute 1: 45s Row Minute 2: 45s DB Hang Power Snatch (50, 35) Minute 3: 45s Barbell Rows (95, 65) Minute 4: 45s Bike Minute 5: 45s Single Unders Minute 6: 45s Hollow Rocks *Score today = total reps
by clippercitycf | Jul 23, 2019 | Class Schedule Notices, Daily Wod
There is a #800g Challenge meeting Wednesday Night @7:30pm. No regular class at that time.
by clippercitycf | Jul 22, 2019 | Daily Wod
STRENGTH Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. – each set should be AFAP – both eccentric and concentric ROM Then, 1 x Max Reps @50% METCON For time: Buy in: 100 Double Unders Then, 50 DB Renegade Rows (50, 35) (total...
by clippercitycf | Jul 21, 2019 | Daily Wod
STRENGTH Front Squat Clusters: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 METCON for time: 30-20-10: Goblet Squats (70, 53) 15-12-9 Power Cleans (185, 125) L3: (53, 35) (155, 105) L2: (45, 30) (135,95) L1: (35, 25) (185, 115 –...
