by clippercitycf | Jan 9, 2019 | Daily Wod
STRENGTH Paused Front Squat: 5 x 2 @85%, every 90s. METCON ”Open WOD 13.4” AMRAP 7 of ascending reps: 3 Clean + Jerk (135, 95) 3 T2B 6 Clean + Jerk 6 T2B L3: (115, 75) L2: (96, 65) (Knee Lifts) L1: (75, 55) (Abmat Sit-ups) *Beginner: Sub DB Thrusters for Clean + Jerks...
by clippercitycf | Jan 8, 2019 | Daily Wod
STRENGTH Gymnastics Static Holds x 30-60s each – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4 METCON 5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Double Unders 1d) Russian Twists w. a...
by clippercitycf | Jan 7, 2019 | Daily Wod
STRENGTH 1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Close Grip Chin-ups: 5 x 5. Rest 45s. METCON For time: 100 Hand Release Push-ups 100 DB Renegade Rows (total) (50s, 30s) 100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)...
by clippercitycf | Jan 6, 2019 | Daily Wod
STRENGTH Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 METCON ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75) Rx+:(135, 95) L3: (95, 65) L2: (Power...
by clippercitycf | Jan 4, 2019 | Daily Wod
WORKOUT “OPEN 20.5” FOR TIME 40 Ring Muscle-Ups* 80 Cal Row 120 Wall Balls (20/14)|(14/10) -20:00 Hard Cap- FINISHER FOR QUALITY 100 Hollow Rocks
by clippercitycf | Jan 3, 2019 | Daily Wod
STRENGTH Shoulder Press: 1RM. Rest 2:00 METCON ”Open WOD 12.3” AMRAP 18: 15 Box Jumps (24, 20) 12 Push Press (115, 75) 9 T2B L3: (95, 65) L2: (20, 15) (75, 55) (Knee Lifts) L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat...
