by clippercitycf | May 1, 2018 | Daily Wod
METCON For time with a partner: 2k Row 100 Wallballs (20, 14) 1k Row 100 Wallballs 2k Row L2: (14, 10) L1: (10, 8) 31:00 Cap *Alternate Scaling: – 8:00 Bike for each 2k Row and 4:00 Bike for 1k Row – 1 Mile Run/800m Run/1 Mile...
by clippercitycf | Apr 30, 2018 | Daily Wod
STRENGTH 1) Bench Press: 1RM. Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 2) Metcon Prep: 2-3 Sets of: 1 Rope Climb (or 5 Strict Pull-ups) Ring Muscle-up or Ring Dip Practice x 2-3 reps per set. METCON AMRAP 10: 2/1 Rope Climbs 6/3 Ring Muscle-ups 200...
by clippercitycf | Apr 29, 2018 | Daily Wod
STRENGTH 1) Sumo Deadlift off 2″ plates: 1RM. Rest 2:00 – If you have chains, use them. – Plates are elevated 2″ off the floor with either 25# plates or mats. – Beginners: 5 x 5, 2″ off the floor adding weight if form permits. Rest...
by clippercitycf | Apr 26, 2018 | Daily Wod
STRENGTH 1a) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @70%, every 90s. 1b) In between sets complete 10-15 Banded Pulldowns 2) Take 5 Minutes and Prepare for Metcon METCON 5 Rounds of 30s work/30s Rest: 1a) Russian KBS (70, 53) 1b) Walking Lunges (BW)...
by clippercitycf | Apr 25, 2018 | Daily Wod
STRENGTH 1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @50-60%, every 60s. 2) Metcon Prep: 3 sets at game speed of: 5 Thrusters 5 Pull-ups Rest 60-90s. METCON “Fran” For time: 21-15-9 Thrusters (95, 65) Pull-ups L3: (75, 55) L2:...
by clippercitycf | Apr 24, 2018 | Daily Wod
GPP Unilateral Farmer Carry: 8 Minutes x Max 50 Meter Trips *Front Rack + By your side METCON 8 RFT 500m Row 1 minute rest between...
