by clippercitycf | Jul 16, 2018 | Daily Wod
STRENGTH 1) Bench Press: 5 x 5, adding weight each set. Rest 90s-2:00 2) ”Bicep 21s”: 3 x 7-7-7. Rest 60s. METCON AMRAP 17: 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20/15 Push-ups Rx+:(Wear a 20/10 Weighted Vest) L2: (45, 25) (Box Push-ups) L1: (35, 25 Russian...
by clippercitycf | Jul 15, 2018 | Daily Wod
STRENGTH Back Squat: 5Rep Max. Rest 2:00 METCON ”Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 10:00...
by clippercitycf | Jul 12, 2018 | Daily Wod
METCON ”Open WOD 18.1” AMRAP 20: 8 T2B 10 Hang Power Clean + S20H (50, 35) 14/12 Calorie Row Scaled: (Hanging Knee Raises) (35, 25) UPPER ACCESSORY WORK 1a) KB Curls: 4 x 10-12. Rest 30s. 1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s. 1c) Banded Pushdowns: 4 x 25-40...
by clippercitycf | Jul 11, 2018 | Daily Wod
STRENGTH Sumo Deadlift against band: 10 x 2 @60%, every 60s. METCON ”Timebomb” In 12:00 50 Wallballs (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165, 115) L1: (10, 8)...
by clippercitycf | Jul 10, 2018 | Daily Wod
SKILL Double Under Practice: Spend 5:00 Working on Drills to improve double unders METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L3: (Double Under Attempts) L2: (35, 25) (Double...
by clippercitycf | Jul 9, 2018 | Daily Wod
STRENGTH Shoulder Press: 1Rep Max METCON ”Backpeddle” Every 5:00 x 5 Sets: Run 400 Meters 12 C2B Pull-ups 20/16 Hand Release Push-ups L3: (Pull-ups) L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (200-300m Run) (Ring Rows) (Box Push-ups) *Score = slowest...
