by clippercitycf | May 30, 2019 | Daily Wod
STRENGTH 1) Close Grip Bench Press: 8-6-4-2. Rest 90s. – add weight each set building to a challenging double. 2) Ring Pull-ups: 4 x 5. Rest 60s. – Adv: add weight – Int: Bodyweight – Beg: Partner Assisted 3a) Barbell Rows: 4 x 10. Rest 30s. 3b) Banded Triceps...
by clippercitycf | May 29, 2019 | Daily Wod
STRENGTH 1) Front Box Squat: 10 x 2 @55-65% of Front Squat, every 60s. 2) Standing High Box Jumps: 8 x 2, at a challenging height, every 60s. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: (95, 65 Clean Grip...
by clippercitycf | May 28, 2019 | Daily Wod
METCON With a running clock: 0:00-10:00 Row 250 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground to Overhead with a plate (45, 25) 100 Single Unders Rest 30s between rounds 22:00-28:00 Row 250 Meters 10 Walking OH...
by clippercitycf | May 27, 2019 | Daily Wod
GPP 8 Rounds of: 100 ft Sledpull or Push, AHAP. Rest 60s. Then, 8 Rounds of: 100 ft Front Rack KB Carry. Rest 60s. Then, 10 Minutes of ”Recovery” Row, Bike, Jog, or light sledpull at a sustainable/easy pace. Score = Your 60-day...
by clippercitycf | May 23, 2019 | Daily Wod
STRENGTH Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s. METCON 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell: 1a) Barbell Rows 1b) Barbell SDHP 1c) Barbell Curls 1d) Barbell Strict Press 1e) Abmat Sit-ups L2/L1: (35,...
by clippercitycf | May 22, 2019 | Daily Wod
STRENGTH Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s. METCON ”Fool in the Rain” For time: 30-20-10 Wall balls (20, 14) 21-15-9 Deadlifts (225, 155) Rx+:(275, 185) (30, 20# Medball) L3: (185, 125) L2: (14, 10) (155, 105) L1: (10, 8) (135, 95) 10:00...
