by clippercitycf | Apr 8, 2019 | Daily Wod
STRENGTH Push Jerk: 3/5 x 3 @75-80% of 3/29, every 90s. METCON 4 Rounds of: 8/5 Strict C2B Pull-ups 20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps) 25/20 Calorie Row Rest 1:1 L3: (6/4 Strict Pull-ups per round) (30, 20) L2: (5 Strict Band Assisted Pull-ups)...
by clippercitycf | Apr 7, 2019 | Daily Wod
STRENGTH Front Box Squat: 5-4-3-2-1+. Rest 2:00 METCON ”Snatch Balls” AMRAP 7: 7 Power Snatch (95, 65) 10 Wall balls (20, 14) L3: (75, 55) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) Beginner Option: AMRAP 7: 10 Alt. DB Snatches (light) 10 Wall balls (10,...
by clippercitycf | Apr 4, 2019 | Daily Wod
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 5 Bar Muscle ups 20 Barbell Rows (95, 65) 200 Meter Run L3: (5 C2B) (75, 55) L2: (5 Pull-ups) (65, 45) L1: (8 Ring Rows) (55, 35)
by clippercitycf | Apr 3, 2019 | Daily Wod
STRENGTH Back Squat w. 1 count pause: 3/5 x 4 @75%, every 90s. METCON 16-14-12-10-8-6-4 Russian KBS (70, 53) Goblet Reverse Lunges (70, 53) (Split Reps between each leg) Russian Twist with plate x 2 (32-28-24-20-16-12-8) (total reps) L3: (53, 35) L2: (45, 30) L1: (35,...
by clippercitycf | Apr 2, 2019 | Daily Wod
METCON ”3k” With a partner for time: 50 DB Hang Power Cleans (50, 35) 1500 meter row 50 DB Hang Squat Cleans (50, 35) 1500 meter row L3: (40, 30) L2: (35, 25) L1: (30, 20) 25:00 Time Cap
by clippercitycf | Apr 1, 2019 | Daily Wod
STRENGTH Push Jerk: 3/6 x 3 @70-75% of 3/29, every 90s. METCON EMOM 16: Minute 1: 8/5 Strict Pull-ups (alternate between pronated and supinated grips) Minute 2: 10 DB Push press Minute 3: 20 DB Renegade Rows (same weight as Triceps) Minute 4: 100 Ft. Single Arm Farmer...
