by clippercitycf | Jun 9, 2019 | Daily Wod
STRENGTH 1) BackSquat: Build to a heavy 1. Rest 2:00 2) Glute Hip Thrust: 3/5 x 8. Rest 90s. 3) DB Step-ups: 1/3 x 10 ea. Rest 90s. – perform all reps on each leg before switching sides. 4) Farmer Carry: Max 100 Ft. Trips in 7...
by clippercitycf | Jun 6, 2019 | Daily Wod
STRENGTH Split Jerk: 1RM. Rest 2:00 METCON For time with an empty barbell: 75 Barbell Power Snatch (45, 35) 50 Barbell Rows 25 Barbell Thrusters 50 Barbell Rows 75 Hang Power Cleans L2: (35, 15) L1: (35, 15) (30 Reps per movement) 15:00...
by clippercitycf | Jun 5, 2019 | Daily Wod
STRENGTH 1) Front Box Squat: 3/8 x 2 @60-65%, every 60s. – 3 warm-up sets/8 work sets. 2) Broad Jump: 3 Attempts at Max Distance. METCON For time: 100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs) L3: (45, 30) L2: (35 25) L1: (Bodyweight...
by clippercitycf | Jun 4, 2019 | Daily Wod
METCON With a running clock with a partner: 0:00-10:00 Max 100 Meter Medball Runs 20/14 *One athlete completes a full set a time 10:00 – 20:00 Max Reps KB Circuit: 8 Russian Swings Left 8 Russian Swings Right 8 Goblet Squats 8 1-Arm KB Rows each side *One athlete...
by clippercitycf | Jun 3, 2019 | Daily Wod
STRENGTH 1a) Strict Pull-ups: 5 x 8-10. Rest 45s. – Rx+: Strict Chest to Bar – L3: Strict Banded Pull-ups – L2/L1: Ring Rows 1b) Strict Dips: 5 x 8-10. Rest 45s – Rx+: Ring Dips – Rx: Bar Dips – L3: Band Assisted Bar Dips – L2/L1: Box Dips METCON ”Nutshell” For time:...
by clippercitycf | Jun 2, 2019 | Daily Wod
STRENGTH 1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 METCON ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) L3: (95, 65) L2: (Power...
