by clippercitycf | Apr 28, 2019 | Daily Wod
STRENGTH Conventional Deadlift: 5-4-3-2-1+. Rest 2:00 METCON ”Simple Man” For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap
by clippercitycf | Apr 25, 2019 | Daily Wod
STRENGTH Floor Press: 5-4-3-2-1+. Rest 2:00 METCON ”Heart Breaker” AMRAP 8: 15 Push Press (115, 75) 15 SDHP (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 45) *Beginner: AMRAP 8: 10 SDHP (35, 25) 15 Russian KBS (35, 25) 20 Mountain Climbers (total) Rest 60-90s after...
by clippercitycf | Apr 24, 2019 | Daily Wod
STRENGTH 1) Power Clean: 5 x 3 @80%, every 90s. 2) Back Rack RFESS: 4 x 5 ea. Rest 90s. METCON 8 Rounds of: 20s Sled push Sprint Rest 90s Alternate Options 8 Rounds of: 20s Max Effort Air Bike Rest...
by clippercitycf | Apr 23, 2019 | Daily Wod
METCON With a partner: 0:00-8:00 Max 400 meter runs 8:00-16:00 Max Power Snatches (135, 95) 16:00-24:00 Max 400 meter runs *One person works. Split as desired. *Score = total number of 400 meter runs + snatches L3: (115, 75) L2: (95, 65) L1: (75,...
by clippercitycf | Apr 22, 2019 | Daily Wod
STRENGTH 1a) DB Neutral Grip Bench Press: 2/4 x 8. Rest 30s. 1b) Ring Rows w. rotation: 2/4 x 12. Rest 30s. METCON EMOM 12: ODD Minutes: Handstand Push-up Volume Accumulation or Practice EVEN Minutes: Double Unders Volume Accumulation or Practice *Score = total reps...
by clippercitycf | Apr 21, 2019 | Daily Wod
STRENGTH Back Squat: 5-4-3-2-1+. Rest 2:00 METCON AFAP 60 Romanian Deadlifts (135, 95) 50 Front Rack Reverse Lunges (135, 95) (total) 40 weighted straight leg sit-ups Rx+:(155, 105) L3: (115, 75) L2: (95, 65) (Reps of 50-40-30) (90s of total Elbow Plank) L1: (75, 55)...
