by clippercitycf | Dec 30, 2018 | Daily Wod
METCON ”2018” With a running clock: 0:00-8:00 Max Thruster from a Rack. *Total load from both athletes 10:00-35:00 AMRAP of: Row 2018 Meters 100 Thrusters (95, 65) 100 Pull-ups Rx+:(115, 75) (C2B Pull-ups) L3: (75, 55) L2: (65, 45) (Band Assisted Pull-ups) L1: (55,...
by clippercitycf | Dec 27, 2018 | Daily Wod
STRENGTH Max Burpees in 60s Then, 10 Minutes of ”GOAT” work on 1 Gymnastics Movement of the athlete’s choice METCON EMOM 20: Minute 1: Burpees: 50% of Max Set for all rounds Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35) Minute 3: 10/6 Strict Chin-ups...
by clippercitycf | Dec 26, 2018 | Daily Wod
STRENGTH Paused Front Squat: 6 x 3 @75%, every 90s. METCON ”Open WOD 14.1” AMRAP 10: 30 Double Unders 15 Power Snatch (75, 55) *Scaled (45, 35) (Single Unders)
by clippercitycf | Dec 25, 2018 | Daily Wod
METCON With a running clock with a partner with one athlete completing a full round at a time: 0:00-10:00 Max Rounds of: 10 Hang Power Cleans (135, 95) 10 T2B 20 Walking Lunges (BW) 12:00-22:00 Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible) 24:00-34:00...
by clippercitycf | Dec 20, 2018 | Daily Wod
STRENGTH 1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. 1b) Strict Inverted Rows: 5 x 8-10. Rest 60s. METCON For Max Reps: 3:00 of DB Renegade Rows (50s, 30s) 3:00 of Banded Pushdowns (or Max Calories Ski Erg) 3:00 of Barbell Curls (45, 35) 3:00...
by clippercitycf | Dec 19, 2018 | Daily Wod
STRENGTH Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s. METCON ”Open WOD 18.2” In a 12 Minute Window: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50, 35) Bar Facing Burpees Remaining time Max Clean *Scaled (35,...
