by clippercitycf | Nov 8, 2018 | Daily Wod
STRENGTH Close Grip Bench Press: 1RM + Drop Set. Rest 2:00 After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps METCON 10 Rounds for time: 3 Bar Muscle Ups 200 Ft. Sprint Rx+:(Ring Muscle Ups) L3: (8 Rounds) L2: (5 Pull-ups) L1:...
by clippercitycf | Nov 7, 2018 | Daily Wod
STRENGTH Squat Clean: 8 x 2 @75% of Monday, every 90s. – reset between all reps. METCON ”Timebomb” In 12:00 50 Wallballs (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165,...
by clippercitycf | Nov 6, 2018 | Daily Wod
METCON Every 4:00 x 4 Sets: Run 400 Meters 12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps) Then right into: Every 4:00 x 4 Sets: Row x 21/18 Calories 15 G20H w. plate (45, 25) Then, AMRAP 4: Russian Twist 20/14 *Score = slowest split from sections...
by clippercitycf | Nov 5, 2018 | Daily Wod
METCON 3 Rounds for time w. partner: Row 1k 50 Hang Power Snatch (75, 55) 30 Pull-ups Rx+:(95, 65) (C2B Pull-ups) L3: (65, 35) L2: (55, 25) (Band Assisted Pull-ups) L1: (Empty Bar training bar or PVC) (Ring Rows) 30 Minute...
by clippercitycf | Nov 4, 2018 | Daily Wod
STRENGTH Squat Clean: 1RM. Rest 2:00 METCON ”Pavement” 4 RFT: 15 KBS (70, 53) 30 Double Unders 15 Goblet Squats (70, 53) 30 Double Unders L3: (53, 35) L2: (45, 25) (30s of Double Under Attempts) L1: (35, 25 Russian Swings) (50 Singles each set) 15:00...
by clippercitycf | Nov 1, 2018 | Daily Wod
STRENGTH 2 Rounds 1) Max Rep Strict Pull-ups Rest 3:00-4:00 before moving to #2 2) Max Rep Strict Chin-ups METCON 4 Rounds of 40s work/20s rest: 1a) Hand Release Push-ups 1b) KBS (53, 35) 1c) T2B 1d) Burpees 1e) Double Unders L2: (Box Push-ups) (45, 25) (Knee lifts)...
