by clippercitycf | Jan 3, 2019 | Daily Wod
PARTNER WORKOUT IN TEAMS OF 3… AMRAP x 13 MINUTES P1 Completes… 6 Toe 2 Bar(Knee Raises)(Situps) 14 Russian KB Swing (70/53)|(53/35)(45/25) 24 Double Unders(singles) While P2… Wall Sit Hold While P3… Rests -Rest 2:00- ON A 7:00 RUNNING...
by clippercitycf | Jan 2, 2019 | Daily Wod
STRENGTH ON A 25:00 RUNNING CLOCK… Build to 1RM Clean & Jerk (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/75)(95/65) 10 Shoulder to Overhead
by clippercitycf | Jan 2, 2019 | Daily Wod
STRENGTH Paused Front Squat: 5 x 3 @80%, every 90s. METCON (35:00 – 55:00) Every 4:00 x 5 Sets: 30s Max Effort Row 20 Air Squats 10 KBS (70, 53) Rx+:(Alt. Pistols, total) (88, 70) L3: (53, 35) L2: (45, 30) L1: (20s AB) (12 Air Squats) (35, 25 Russian...
by clippercitycf | Jan 2, 2019 | Daily Wod
METCON 1) 5 Rounds of: 60 yard Sledpull Powerwalk @heavy. Rest 60s. Then, Rest 60s before proceeding to #2 2) 5 Rounds of: Farmer Carry x 60 yards. Rest 60s. Then, Rest 60s before proceeding to #3 3) 5 Rounds of: 200 Meter Shuttle Sprint. Rest 60s. 50 Meters out, 50...
by clippercitycf | Jan 1, 2019 | Daily Wod
SKILL ON A 12:00 RUNNING CLOCK… Practice HS Walk Skill* *Beginner – Bear Crawl or Box Walk Intermediate – Box Walk or Guided Walk Advanced – Guided Walk or Free Walk WORKOUT EMOM x 15 MINUTES MIN 1 – MAX Push-Ups MIN 2 – 20/16 Cal...
by clippercitycf | Dec 31, 2018 | Daily Wod
STRENGTH 1a) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Wide Grip Pull-ups: 5 x 5. Rest 45s. METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar Rx+:(95, 65) L3: (65, 45) L2: (55, 35) L1: (10 Alt. DB Snatch) (10 Regular...
