by clippercitycf | Oct 23, 2018 | Daily Wod
CONDITIONING 30 Minutes on the Clock with a partner: 400m Farmer Carry (70s, 53s) 100 Russian KBS (70/53) Remaining time: Max Distance Run *One person works. Split however desired. *Score = total distance completed
by clippercitycf | Oct 22, 2018 | Daily Wod
STRENGTH Pull-up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video) 20 Banded Facepull-aparts Rest 90s between rounds. METCON 5 RFT: 5 Muscle ups 15 DB Push Press (50, 30) (neutral grip) 20/17 Calorie...
by clippercitycf | Oct 21, 2018 | Daily Wod
STRENGTH Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 – Build to a heavy set of 2.2.2. METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time you drop the bar complete 10 Bar Facing Burpees 12:00 Cap Rx+:(135, 95)...
by clippercitycf | Oct 18, 2018 | Daily Wod
STRENGTH 1a) Close Grip Bench Press: 3 x 8-10. Rest 45s. 1b) Banded Pull-aparts: 3 x 25. Rest 45s. METCON For time: 5 Rounds 10 Pull-ups 20 KBS (53, 35) 2 Turkish Get-ups (1 on each side) Rx+:(Strict Pull-ups) L3: (45, 30) L2: (Band Assisted Pull-ups) (35, 25) L1:...
by clippercitycf | Oct 17, 2018 | Daily Wod
STRENGTH Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s. METCON ”Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 Squat Cleans And so on...
by clippercitycf | Oct 16, 2018 | Daily Wod
SKILL Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest 60s. METCON With a partner: Buy in: Row 2k Then, 2 Rounds of: 100 Power Snatch (75, 55) 100 Wallballs (20, 14) Then, Cash-out: 300 Double Unders L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) 30:00...
