by clippercitycf | Oct 15, 2018 | Daily Wod
STRENGTH Pull-up Training Week 2: 4 Rounds of: 8-10 Wide Pronated Grip Inverted Rows 6-8 DB Hammer Curls (heavy DBs) Rest 90s-2:00 between rounds. METCON AMRAP 20: Run 400 Meters 15 T2B 12 DB Front Rack Walking Lunges (50, 30) (total) 9 HSPU Rest 60s after each...
by clippercitycf | Oct 14, 2018 | Daily Wod
STRENGTH Banded Conventional Deadlift: 1RM. Rest 2-3:00. METCON 5 Rounds of: Heavy Sledpush x 50 yards Heavy Farmer Carry x 50 yards Rest 2:00
by clippercitycf | Oct 11, 2018 | Daily Wod
STRENGTH Push Press: Build to a 2RM. Rest 90s. METCON ”Roundabout” For total time: 21 S20H (135, 95) 800 Meter Run Rest 2:00 15 S20H (155, 105) 600 Meter Run Rest 2:00 9 S20H (185, 115) 400 Meter Run Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165,...
by clippercitycf | Oct 10, 2018 | Daily Wod
STRENGTH EMOM 6: 3 Front Box Squats @70%, every 60s. METCON 5 RFT: 12 KBS (53, 35) 12 Burpees Rx+:(15 Reps per movement) L3: (45, 30) L2: (35, 25) L1: (8 Reps per movement) (35, 25 Russian Swings) 8:00...
by clippercitycf | Oct 9, 2018 | Daily Wod
SKILL WOD EMOM 20: ODD MINTUES: Muscle Ups EVEN MINUTES: Double Unders L3: (Chest to Bar) (Double Under attempts) L2: (Kipping/Butterfly)(Unbroken singles)
by clippercitycf | Oct 8, 2018 | Daily Wod
STRENGTH Pull-up Training Week 1: 4 Rounds of: 8-10 Supinated Grip Inverted Rows 25 Banded Pull-aparts Rest 90s-2:00 between rounds. Rx+ *Perform 5 Rounds with 60s rest between rounds. METCON ”The Cooper Test” 12 Minutes Max Distance Run *Score = total...
