by clippercitycf | May 21, 2019 | Daily Wod
SKILL Rowing Skill Work: Spend 10 Minutes Working on refining skills. METCON EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike Minute 5: Rest *Score = totals reps +...
by clippercitycf | May 20, 2019 | Daily Wod
STRENGTH 1a) Push-ups: 3 x submax. No rest. 1b) Strict Chin-ups: 3 x submax. Rest 2:00 METCON AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power Snatch each arm (50, 35) 6 Single Arm DB Push Press each arm (50, 35) Rest 60s L3: (45, 30) L2: (35, 25) L1: (30, 20) (7...
by clippercitycf | May 19, 2019 | Daily Wod
STRENGTH 1) Ultra Wide Stance High Box Squat: 6 x 4. Rest 2:00 2) Glute Hip Thrust: 5 x 6-8. Rest 90s. 3) DB 1 1/4 Split Squats: 3 x 8 ea. Rest 60s. 4) Serratus Crunch: 4 x 10. Rest 60s.
by clippercitycf | May 16, 2019 | Daily Wod
METCON For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set L3: (115, 75) L2: (95, 65) (Band Assisted Strict Chin-ups) L1: (75, 55) (DB Hammer Curls for Pull-ups today – light) 20:00 Cap STRENGTH 1a) Inverted Rows,...
by clippercitycf | May 15, 2019 | Daily Wod
STRENGTH Wide Stance Box Squat: 6 x 3 @60-70% of Back Squat 1RM, every 60s. METCON Every 4:00 x 5 Sets: 5 High Box Jumps (30, 24) 10 Back Rack Reverse Lunges (185, 125) 100 Ft. Heavy Farmer Carry L3: (24, 20) (155, 105) L2: (20, 15) (135, 95) L1: (Seated Dynamic...
by clippercitycf | May 14, 2019 | Daily Wod
SKILL EMOM 10: ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps) EVEN Minutes: 20s Handstand Hold L2: (15s Handstand Hold) L1: (20s Overhead KB Hold) METCON EMOM 10: ODD Minutes: 15 Air Squats EVEN Minutes: 15 Burpees L2: (10 Reps of each) L1: (10 Reps of Air...
