by clippercitycf | Feb 12, 2019 | Daily Wod
METCON AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. L3: (115, 75) L2: (95, 65) (Double Under Attempts) L1: (75, 55) (Single Unders x 2) *Alternate Options for 60 calorie Row: 400 Meter...
by clippercitycf | Feb 11, 2019 | Daily Wod
STRENGTH Speed Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 60s. METCON 8 RFT: 10 Pull-ups 10 Push-ups 10 Abmat Sit-ups 10 Air Squats 20:00 Cap Rx+:(C2B Pull-ups) L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups) L1: (4-5 Rounds)...
by clippercitycf | Feb 10, 2019 | Daily Wod
STRENGTH Back Squat: 5RM. Rest 2:00 METCON EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Bar Facing Burpees Rx+:(12 Reps of each Movement/Same loading) L3: (185, 125) L2: (155, 105) (8 Bar Facing Burpees) L1: (135, 95) (6-8 Regular...
by clippercitycf | Feb 7, 2019 | Daily Wod
STRENGTH Push Press: Build to a 3RM. Rest 2:00 *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets. METCON AMRAP 15: 2 Wall Climbs 6 Knees to Elbow 400 Meter Run L3: (Knee raises) L2:...
by clippercitycf | Feb 6, 2019 | Daily Wod
STRENGTH Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s. METCON ”Under Pressure” For time: 21-15-9 Thrusters (95, 65) Burpee Box Jumps (24, 20) *8:00 Cap L3: (75, 55) L2: (65, 45) (20, 15) L1: (55, 35) (Regular Burpees/no...
by clippercitycf | Feb 5, 2019 | Daily Wod
METCON EMOM 30: Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push) Minute 2: 40s of KBS (53, 35) Minute 3: 100 Ft. Heavy Farmer Carry Minute 4: 40s of SDHP (53, 35) Minute 5: 40s of Walking Lunges BW Minute 6: Rest Rx+:(KB Snatches in Place of...
