by clippercitycf | Mar 15, 2019 | Daily Wod
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes
by clippercitycf | Mar 13, 2019 | Daily Wod
STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s. METCON Row, Bike, Sled Push 10 x 30s on/60s off.
by clippercitycf | Mar 12, 2019 | Daily Wod
STRENGTH 1a) Close Grip Bench Press: 4 x 5. Rest 45s. 1b)Strict Chin-ups: 4 x 5. Rest 45s. METCON For time: 9-15-21 Hang Power Snatch (95, 65) T2B *400 Meter run after each set Rx+:(115, 75) L3: (75, 55) L2: (65, 45) (Knee Lifts) L1: (Empty Bar) (Abmat Sit-ups) *16:00...
by clippercitycf | Mar 11, 2019 | Daily Wod
GYMNASTICS SKILL CYCLE, WEEK 2: EMOM 12: MINUTE 1: 20s Hollow Hold MINUTE 2: 20s Handstand Hold MINUTE 3: 10-15 Inverted Rows w. 1 ct pause, pronated grip. MINUTE 4: 50 Ft. Bottoms-up KB Carry each side Rx+:(20s Handstand Walking for interval #2) METCON AMRAP 14 with...
by clippercitycf | Mar 10, 2019 | Daily Wod
STRENGTH (15:00 – 35:00) Barbell Glute Bridge: 5 x 5. Rest 90s. METCON ”Barn Burner” For time: 40 Power Cleans (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (75, 55 25 Reps of each) 9:00 Time...
by clippercitycf | Mar 8, 2019 | Daily Wod
Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box Time cap: 10 minutes
