by clippercitycf | Aug 26, 2018 | Daily Wod
STRENGTH Squat Clean + Jerk: 5 x 2. Rest 90s. METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans)...
by clippercitycf | Aug 23, 2018 | Daily Wod
STRENGTH Push Press: 1RM. Rest 2:00 METCON For time: 30-20-10 DB Renegade Rows (total) DB Push Press Alternating Arms(neutral grip) (total) DB Cleans *Use the same weight for all 3 movements. *Athlete choice of weight. 18:00...
by clippercitycf | Aug 22, 2018 | Daily Wod
STRENGTH Low Box Squat, Moderate Stance: 8 x 2 @65%, every 60s. METCON ”Icebreaker” AMRAP 7: 4 Squat Cleans (185, 125) 40 Double Unders Rx+:(225, 155) L3: (135, 95) L2: (115, 80) (40 Double Under...
by clippercitycf | Aug 21, 2018 | Daily Wod
METCON 10 Rounds of: 50m Sledpushes. Rest 60s. 8 Rounds: 50m Sledpull Backpedal. Rest 60s. 6 Rounds of: 25m KB Front Rack Carry. Rest 60s. 4 Rounds of: 20s 25 Ft. Handstand Walk or 40 Shoulder Taps
by clippercitycf | Aug 20, 2018 | Daily Wod
METCON 5 Rounds of: 15 T2B 12 Burpees 400 Meter Row Rest 60s. L2: (Knee Lifts) L1: (Sit-ups) (8 Burpees per round) 22:00 Cap Score = total time. UPPER 1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s. 1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest...
by clippercitycf | Aug 19, 2018 | Daily Wod
STRENGTH Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. Rx+:(Use a heavy band over the bar). METCON ”3” For time: 30 Power Snatch (115, 75) 30 Overhead Squats (115, 75) 30 Thrusters (115, 75) L3: (95, 65) L2: (75, 55) L1: (65, 35) 10:00...
