by clippercitycf | Nov 18, 2018 | Daily Wod
STRENGTH Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 METCON ”Thunder Struck” For time: 21 Squat Clean Thrusters (155, 105) 42 Bar Facing Burpees Rx+:(185, 125) L3: (135, 95) L3: (115, 75)
by clippercitycf | Nov 15, 2018 | Daily Wod
METCON ”Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups) ARMS + ABS 1a) KB Curls: 3 x 10. Rest 30s. 1b) Side Plank: 3 x 15s each. Rest...
by clippercitycf | Nov 14, 2018 | Daily Wod
STRENGTH Squat Clean: 3 x 2 @80% of Last Monday, every 60s. METCON 5 Rounds, not for time: 200 Meter Sledpush (medium) 200 Meter Farmer Carry (70, 53) *Rest as needed *Split work in half. One person works. Alternate Option for Sledpush: 30 Band Resisted Russian Swings...
by clippercitycf | Nov 13, 2018 | Daily Wod
METCON AMRAP 10: 20 Push Press (115, 75) 10 Lateral Burpees Over the Bar 250m Row Rest 2:00 AMRAP 10: 20 Hang Power Cleans (115, 75) 10 Burpee Pull-ups 250m Row Rx+:(Start each round w. 3/2 Bar Muscle-ups) L3: (95, 65) L2: (75, 55) L1: (53, 35 Goblet Squat for Hang...
by clippercitycf | Nov 12, 2018 | Daily Wod
STRENGTH 1) Push-ups: 1 x Max Reps in 60s. 2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s. 2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. METCON AMRAP 10 @consistent pace: 50 Ft. OH DB Carry on Right 20 Russian Twists w. plate, (total) 50 Ft. OH DB Carry on Left 10 DB...
by clippercitycf | Nov 11, 2018 | Daily Wod
METCON ”Andy” For time: 25 Thrusters (115, 75) 50 Box Jumps w. step down (24, 20) 75 Deadlifts (115, 75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Rx+:(Wear a 20# Vest) L3: (95, 65) L2: (75, 55) (20, 14) L1: (65, 35) (25 Deadlifts each set) (30, 20, 15...
