by clippercitycf | Sep 18, 2018 | Daily Wod
METCON In a 30 Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower *Score = total distance completed L2: (Double Under Attempts) L1: (Single Unders) Alternate Options: Max Distance on Bike Max Distance Sledpull Powerwalk Max...
by clippercitycf | Sep 17, 2018 | Daily Wod
STRENGTH 1a) Handstand Push-up: 3 x submax (any style). Rest 45s. Rx+:(Strict) 1b) Strict Pull-ups: 3 x submax: Rest 45s. Set #1: Wide Grip, Pronated Set #2: Shd width Grip, Supinated Grip Set #3: Close Grip Supinated Grip METCON AMRAP 12: 10 Alt. DB Snatch (50, 30)...
by clippercitycf | Sep 16, 2018 | Daily Wod
STRENGTH 1) EMOM 5: 1 Squat Snatch *Add weight each round 2) EMOM 5: 1 Squat Clean + Jerk *Add weight each round 3) EMOM 5: 3 Touch n Go Deadlifts
by clippercitycf | Sep 11, 2018 | Daily Wod
We are scheduling this work a day late having been closed on 9/11/18. We will honor all that sacrificed and were lost on 9/11/01. METCON ”9/11” For time: 2001m Row 11 Squat Cleans (155, 105) 11 Strict Pull-ups 11 Thrusters (155, 105) 11 Strict Pull-ups 11 Front Squats...
by clippercitycf | Sep 6, 2018 | Daily Wod
STRENGTH 1a) Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s. 1b) Banded Pulldowns: 4 x 15. Rest 30s. METCON EMOM 20: Minute 1: 10 KB Snatch each (53, 35) Minute 2: 15 Hollow Rocks Minute 3: 10 KB Rows each (53, 35) Minute 4: 15 SDHP (53, 35) Minute 5: 10...
by clippercitycf | Sep 5, 2018 | Daily Wod
STRENGTH Speed Back Squats: 3 x 3 @70%, 3 x 3 @75%. Rest 90s after each set. METCON ”Freshmen V2” AMRAP 7: 7 DB Power Cleans (50, 35) 7 DB Thrusters (50, 35) L3: (40, 30) L2: (30, 20) L1: (25, 15)
