by clippercitycf | Mar 21, 2018 | Daily Wod
METCON 5 Rounds of: Farmer Carry x 200 ft. (70, 53). Rest 90s. 5 Rounds of: Heavy Sled pushes x 100 Feet. Rest 90s. 5 Rounds of: Front Rack Carry x 100 ft Meters (53, 35). Rest 90s. 35:00 Cap on this work – Score = Open 18.5 Guess *Alternate Option: Heavy...
by clippercitycf | Mar 20, 2018 | Daily Wod
STRENGTH 1) Push Press: 4 x 5. Rest 2:00 – Work up to 80% for a set of 5. 2) Hang Squat Clean: Work on sets of 2-3 warming up for Metcon. Rest 60s. METCON “Liza Beth” For time: 21-15-9 Hang Squat Cleans (115, 75) 15-12-9 Ring Dips 5-3-1 Rope Climb...
by clippercitycf | Mar 19, 2018 | Daily Wod
METCON 5 Rounds of: 400 Meter Run 30 Double Unders 15 KBS (53, 35) Rest 60s. L2: (40s Double Under Attempts) (35, 25) L1: (200-300m Run) (50 Single Unders) (35, 25 Russian Swings) 25:00 Cap
by clippercitycf | Mar 19, 2018 | Daily Wod
STRENGTH 1) Barbell Glute Bridge: 5 x 6-8, up to a heavy set. Squeeze glutes for a 1-2 count a top. Rest 90s. 2) Metcon Prep: 3 Sets as fast as possible: 3 Front Squats building to desired metcon weight. 5 Lateral Burpees Rest 60s. METCON 5 Rounds of: 15 Front Squats...
by clippercitycf | Mar 16, 2018 | Daily Wod
Workout 18.4 For time: 21 deadlifts, 225 lb./155 lb. 21 handstand push-ups 15 deadlifts, 225 lb./155 lb. 15 handstand push-ups 9 deadlifts, 225 lb./155 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205 lb. 50-ft. handstand walk 15 deadlifts, 315 lb./205 lb. 50-ft....
by clippercitycf | Mar 15, 2018 | Daily Wod
STRENGTH Wide Stance Box Squat: 8 x 3 @60%, every 60s. *Use a 15″ Box *All sets done for speed today. METCON For time with a partner: 40-30-20-10 Box Jumps w. step down (24, 20) DB Renegade Rows (50, 30) Calorie Bike (or Row) *100 Ft. Single-Arm Farmer Carry...
