by clippercitycf | May 5, 2019 | Daily Wod
STRENGTH 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (10 Alt. DB Snatch) (10 Regular Burpees) 9:00...
by clippercitycf | May 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...
by clippercitycf | May 2, 2019 | Daily Wod
STRENGTH 1) Push Press: 5-4-3-2-1+. Rest 2:00 2) 1-Arm KB Rows: 1/4 x 10 ea. Rest 60s. METCON For time: 100 Double Unders 25 Push Press (95, 65) 75 Double Unders 20 Push Press (135, 95) 50 Double Unders 15 Push Press (155, 105) L3: (75, 55) (115, 75) (135, 95) L2:...
by clippercitycf | May 1, 2019 | Daily Wod
STRENGTH 1) Wide Stance Box Squats: 8 x 3 @50-60% of Back Squat 1RM, every 60s. – 15” Parallel Box 2) Conventional Speed Pull Deadlift: 6 x 2 @50% of Monday, every 60s. 3) Seated Dynamic Box Jumps: 6 x 3, every 60s. 4) Front Rack Double Kettlebell Walking Lunges: 3 x...
by clippercitycf | Apr 30, 2019 | Daily Wod
STRENGTH 20 Minutes on the clock in teams of 2: 10 Minutes of Max Sets of Farmer Carry 10 Minutes of Max Sets of Sledpush or Sled Powerwalk *One athlete completes a set of 20-30 seconds without stopping (150-200 ft.) METCON 10 Minutes on the clock in teams of 2: 5...
by clippercitycf | Apr 29, 2019 | Daily Wod
STRENGTH Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90s. METCON AMRAP 15: 5 HSPU 10 Burpee Pull-ups 20/15 Calorie Row(or 15/10 Calorie Bike) Rx+:(Strict HSPU) (Calories on Ski Erg if possible) L3: (HSPU to 1 Abmat) L2: (Push-ups) L1: (Box Push-ups)...
