by clippercitycf | Jul 2, 2019 | Daily Wod
METCON With a 30:00 Running Clock: 2k Row Then with the remaining time max rounds of: 100 Meter Farmer Carry (70, 53) 50 Meter Front Rack Barbell Carry (135, 95) 100 Meter Sledpush (Moderate Weight) Rest as needed between...
by clippercitycf | Jul 1, 2019 | Daily Wod
STRENGTH (20:00 – 60:00) 1) Squat Snatch: 8 x 2. Rest 90s. – add weight each set or technique work – Reset on each rep 2) Power Clean: 6 x 2. Rest 90s. – add weight each set or technique work – Reset on each rep 3) Front Squat: 4 x 4. Rest 90s. – build to a...
by clippercitycf | Jun 30, 2019 | Daily Wod
Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...
by clippercitycf | Jun 30, 2019 | Daily Wod
STRENGTH Barbell Glute Bridges: 3/4 x 6-8. Rest 90s. METCON ”Timebomb” In 12:00 50 Wall balls (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wall balls Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8) (135, 95)...
by clippercitycf | Jun 27, 2019 | Daily Wod
STRENGTH Bench Press: 5-4-3-2-1+. Rest 2:00 METCON EMOM 20: Minute 1: 15 Hollow Rocks Minute 2: 12 Ring Rows Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 100 Ft. Bear Crawl L2: (20, 15) L1: (Abmat Sit-ups) (20, 15 Step-ups) (50 ft. Bear...
by clippercitycf | Jun 26, 2019 | Daily Wod
STRENGTH Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 METCON ”Nor’easter” AMRAP 15: 5 Power Snatches (115, 75) 10 T2B 15 Wall balls (20, 14) Rx+:(135, 95) L3: (95, 65) L2: (75, 55) (Knee Lifts) (14, 10) L1: (65, 45) (Knee Lifts) (10,...
