by clippercitycf | Jan 17, 2019 | Daily Wod
STRENGTH 1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s. 2) Alt. DB Curls: 3 x 10 each. Rest 60s. METCON ”Death by Burpees” EMOM as long as possible: Minute 1: 1 Burpee Minute 2: 2 Burpees Minutes 3: 3 Burpees And so.. *Score = Last fully completed...
by clippercitycf | Jan 16, 2019 | Daily Wod
STRENGTH 1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s. 2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00 METCON 6-8 Rounds of: 60 Yard Sledpull Powerwalk @heavy. Rest 60s. OR 4 Rounds of: 25 Band Resisted KBS 15 OH KB Hollow Rocks (or...
by clippercitycf | Jan 15, 2019 | Daily Wod
METCON 30 Minutes on the clock: 400m Run 400m Row 60s Light Front Rack Carry 60s Light Farmer Carry *Alternate Option FOR Run/Row 2:00 of Bike
by clippercitycf | Jan 14, 2019 | Daily Wod
STRENGTH 1a) HSPU: 5 x 5-7. Rest 45s. 1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s. METCON ”Man Maker” For time: 30 Man Makers (50, 30) L3: (45, 25) L2: (35, 20) L1: (30, 15) 15:00 Cap
by clippercitycf | Jan 14, 2019 | Daily Wod
STRENGTH 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 8-10 sets. – Sets of: 5,4,3,2,1,1,1… 3) Glute Ham Raises OR Barbell RDLs: 4 x 6-10. Rest 60s.
by clippercitycf | Jan 10, 2019 | Daily Wod
METCON EMOM 25: MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s) *1 KB OH/1 KB in Front Rack MINUTE 2: 10/8 Strict Ring Pull-ups *Alt. Grips every set MINUTE 3: 12/8 Ring or Bar Dips MINUTE 4: 15 SDHP 70/53 MINUTE 5: 10 Front Rack Reverse Lunges 70/53...
