by clippercitycf | Jun 17, 2019 | Daily Wod
STRENGTH 1a) Medium Grip Bench Press: 8-8-6-6-4-4. Rest 45s. 1b) Inverted Rows: 6 x 10. Rest 45s. METCON ”Open WOD 12.1” AMRAP 7: Burpees
by clippercitycf | Jun 17, 2019 | Daily Wod
STRENGTH Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 METCON 8-10 Rounds of: 40 Yard Sledpush (moderate weight) Rest 90s-2:00.
by clippercitycf | Jun 13, 2019 | Daily Wod
STRENGTH 1a) Strict Chin-ups 4 x 10 — Rx+ Chest to Bar — Rx Chin-ups — Band Assisted Chin-ups — Ring Rows 1b) Ring Dips: 4 x 10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band Assisted Bar Dips – L2/L1: Box Dips METCON AMRAP 14: 25 Push...
by clippercitycf | Jun 12, 2019 | Daily Wod
STRENGTH Back Squat: 3/3 x 5 @75%. Rest 2:00 METCON ”Night King” 4 RFT: 10 Power Cleans (135, 95) 20 Alternating Front Rack Reverse Lunges (135, 95) (split between right/left) 30 Russian KBS (70, 53) L3: (115, 75) (53, 35) L2: (95, 65) (45, 30) L1: (75, 55) (35, 25)...
by clippercitycf | Jun 11, 2019 | Daily Wod
METCON AMRAP 28 w. a partner: 28 Box Jumps w. step down (24, 20) 28 T2B 800 Meter Run 28 Burpees 28 SDHP (53, 35) L3: (45, 30) L2: (20, 15) (35, 25) (Knee Lifts) L1: (<20, 15) (30, 20) (Abmat Sit-ups)
by clippercitycf | Jun 10, 2019 | Daily Wod
STRENGTH AFAP 100 DB Bench Press 100 1-Arm DB Rows (50 each side) 100 Abmat Sit-ups *All work is done before moving to next movement. L2: (60-75 reps each) L1: (30-50 reps each) METCON For time: 10-20-30-40 Calories on the Rower 40-30-20-10 Wall balls (20, 14) L2:...
