by clippercitycf | Apr 17, 2019 | Daily Wod
SKILL Snatch GOAT WOD: EMOM 10: ODD Minutes: 3 Position Power Snatch Practice – high hang + hang + hang below knee x 1 rep each. EVEN Minutes: 15 Banded Pulldowns SKILL Gymnastics GOAT WOD: EMOM 10: ODD Minutes: Toes to Bar EVEN Minutes: L-Sit Hold FINISHER ”Buns +...
by clippercitycf | Apr 15, 2019 | Daily Wod
Strength 1a)DB Bench Press w. rotation: 5 x 8 1b)Iso-dynamic KB Rows 5 x 8 each Metcon For time: 40 KBS (53,35) 15 C2B 30 KBS 12 C2B 20 KBS 9 C2B 10 KBS 6 C2B Rx+(70,53)(Bar Muscle Ups) L3:(Pull-ups) L2(45,30)(15 Ring Rows each round) L1:(35,25 Russian Swings)(10 Ring...
by clippercitycf | Apr 14, 2019 | Daily Wod
Strength Power Clean 3-3-2-2-1+ Rest 2:00 Metcon “Chuck Rhoades” Squat Clean Thrusters (155,105) Rx+ (185,125) L3: (135,95) L2: (115,75)
by clippercitycf | Apr 11, 2019 | Daily Wod
STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON AFAP 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Floor Press (50, 35) (Neutral Grip) DB Bent Over Rows (50,35) L3: (45, 30) L2: (35, 25) (Box Push-ups) L1: (25, 20) (Box...
by clippercitycf | Apr 10, 2019 | Daily Wod
STRENGTH Back Squat w. 1 count pause: 5 x 3 @80%, every 90s. METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) 9:00...
by clippercitycf | Apr 9, 2019 | Daily Wod
METCON 20 Minutes on the clock: Buy-in: 200 Meter Front Rack KB Carry (53, 35) Then with the remaining time AMRAP: 200 Meter Run 15 SDHP (53, 35) 30 Double Unders L3: (45, 30) L2: (35, 25) (Double Under Attempts) L1: (30, 20) (Single...
