by clippercitycf | Jul 8, 2018 | Daily Wod
STRENGTH Power Clean: 1Rep Max METCON ”Uncle Buck” EMOM 9: Minutes 1-3 3 Power Cleans (135, 95) 3 Front Squats (135, 95) 3 S20H (135, 95) Minutes 3-6 3 Power Cleans (155, 105) 3 Front Squats (155, 105) 3 S20H (155, 105) Minutes 6-9 3 Power Clean (185, 125) 3 Front...
by clippercitycf | Jul 5, 2018 | Daily Wod
STRENGTH 1) Hang Power Snatch: 4 x 3 @80%, every 90s. 2) Bench Press: Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s. METCON ”Gun Show” For total time: Row 1k 21 Bench Press (135, 75) Rest 2:00 Row 750m 15 Bench Press (185, 95) Rest 2:00...
by clippercitycf | Jul 4, 2018 | Daily Wod
STRENGTH 1) Sumo Deadlift against band 9 x 3 @55%, every 60s. – Reset on each rep. These should be just as fast as last week. 2) KB Squat Jumps 3 x 5. Rest 60s. METCON 6 Rounds of: 1a) Heavy Sledpush x 100 Ft. 1b) Farmer Carry x 100 Ft., AHAP. 1c) L-Sit Hold x 10s....
by clippercitycf | Jul 3, 2018 | Daily Wod
METCON ”Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KBS (53, 35) 10 Handstand push-ups Then, Run 800 meters Rx+:(Strict HSPU) L3: (Post Pistols) L2: (Band Assisted Pull-ups) (Box Pistols) (35, 25) (Push Press at 115/75 for HSPU)...
by clippercitycf | Jul 2, 2018 | Daily Wod
STRENGTH 1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. 1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s. *Use one weight for all sets. METCON Tabata, 8 x 20s work/10s rest: 1) Push Press (95, 65) 2) SDHP (53/35) 3) Hollow Rocks 4) Air...
by clippercitycf | Jul 1, 2018 | Daily Wod
STRENGTH 1) Overhead Squat: 3RM. Rest 2-3:00. – 6-7 sets progressively adding weight each set. – Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs METCON ”Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14)...
