by clippercitycf | Aug 16, 2018 | Daily Wod
STRENGTH Low Box Squat, Moderate Stance: 8 x 2 @60%, every 60s. METCON 4 Rounds 50 Ft. Single Arm Farmer Carry each side, AHAP. 30 Russian Twists 20/14 20 Steps DB Walking Lunges (total) 10 RDLs 70/53 *Rest 2:00 Between...
by clippercitycf | Aug 16, 2018 | Daily Wod
STRENGTH Bench Press: 1RM. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (20s Elbow Plank each round) (DB...
by clippercitycf | Aug 14, 2018 | Daily Wod
METCON ”Mustang Sally” In teams of 3 for time: 100-80-60-40-20 Power Snatch (75, 55) Wallballs (20, 14) Calories on the Rower Rx+:(95, 65) (Cals on Assault Bike) L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) *Beginner Option Empty Bar Hang Muscle Snatch (or PVC) for...
by clippercitycf | Aug 13, 2018 | Daily Wod
STRENGTH Jerk: 4 x 2 @80%, every 90s METCON EMOM 20: Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk Minute 2: 10/6 Strict Wide Grip Pull-ups Minute 3: 10 Box Jumps w. step down (24, 20) Minute 4: 10 KBS (53, 35) + 30 Double Unders Minute 5: 60s Single Unders...
by clippercitycf | Aug 12, 2018 | Daily Wod
STRENGTH Front Squat: 1RM. Rest 2:00-3:00 METCON ”Full Speed” For time: 21-15-9 Power Cleans (135, 95) Bar Facing Burpees L3: (115, 75) L2: (95, 65) L1: (75, 55) (Burpees) 9:00 Cap
by clippercitycf | Aug 9, 2018 | Daily Wod
STRENGTH 4 Rounds of: 9 Inverted Rows (supinated grip) 7 Bar Dips (partner assisted or scale to DB Bench Press) 5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed) Rest 2:00 between rounds. METCON AMRAP 8: 5 Pull-ups 30/20 Push-ups 60 Double Unders Rest...
