by clippercitycf | Jan 27, 2019 | Daily Wod
STRENGTH 1) Front Squat Box Squat: 2RM. Rest 2:00 METCON 4 Rounds for quality, but a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps. 1b) Band Resisted Russian KBS x 20 Reps. 1c) DB Serratus Crunch x 20 Reps. Rest 2:00 after each completed round....
by clippercitycf | Jan 24, 2019 | Daily Wod
STRENGTH EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips Minute 3: 10/6 Strict Pull-ups METCON EMOM 12: ODD MINUTES: C2B EVEN MINUTES: Double Unders
by clippercitycf | Jan 23, 2019 | Daily Wod
STRENGTH 1) Power Clean + Jerk: 5 x 1.1 (10s) @75-80% of Last Monday, every 60s. 2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00 METCON ”Fool in the Rain” For time: 30-20-10 Wallballs (20, 14) 21-15-9 Deadlifts (225, 155) Rx+:(275, 185) (30, 20#...
by clippercitycf | Jan 22, 2019 | Daily Wod
METCON EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Burpees Minute 3: 45s Shuttle Runs Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s) Minute 5: 45s Double Unders Minute 6: 45s Russian KBS 70/53 *Alternate Option for Runs: –...
by clippercitycf | Jan 21, 2019 | Daily Wod
STRENGTH 1a) HSPU: 5 x 6-8. Rest 45s. 1b) Chin-ups 5 x 5 METCON AMRAP 17: 300 Meter Row 20 KBS (53, 35) 10 T2B Rx+:(5/3 Bar Muscle-ups after T2B each round) L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Abmat Sit-ups) – Alternate Option for...
by clippercitycf | Jan 20, 2019 | Daily Wod
STRENGTH Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. METCON AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs. 5 DB Hang Squat Cleans (50s, 35s) 5 Burpee Box Jumps (24, 20) L3: (45s, 30s) L2: (35s, 20s) (20, 15) L1: (25s, 15s) (Burpees no box) *Score = Total...
