by clippercitycf | Mar 13, 2018 | Daily Wod
METCON EMOM 30: Minute 1: 10 Burpees Minute 2: 10 KBS (53, 35) Minute 3: 15/10 Calorie Row Minute 4: 10 Ring Rows Minute 5: Run 100 Meters Minute 6: 60s of Single Unders (active recovery) *Score = who is your favorite coach at the box...
by clippercitycf | Mar 12, 2018 | Daily Wod
METCON “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats Or “Mary” AMRAP 20: 5 HSPU 10 Pistols 15 Pull-ups L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box...
by clippercitycf | Mar 11, 2018 | Daily Wod
STRENGTH 1) Touch n Go Deadlift: 6 x 3 @80%, every 60s. 2) Warm-up Power Cleans + OH KB Lunges x 3 sets of 3 reps for cleans/3 reps each leg for lunges. Rest 60s. METCON “Short + Sweet” 3 RFT: 10 Power Cleans (135, 95) 20 Double KB Walking OH Lunges (53s,...
by clippercitycf | Mar 8, 2018 | Daily Wod
Strength Wide Stance Box Squat: 4 x 4 @65%, every 60s. *Use a 15″ Box Then, 3 sets of 2 of up to a challenging set. Rest 90s-2:00 *Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both...
by clippercitycf | Mar 7, 2018 | Daily Wod
Strength 1a) Bench Press: 4 x 6-8 ea. @ 70% Rest 60s. 1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s. Metcon AMRAP 32 w. a partner: Row 5k Then AMRAP: 10 Hang Power Snatch (75, 55) 8 Squat Thrusts 6 T2B L2: (65, 35) (Knee Lifts) L1: (35, 25 Russian Swings) (Knee Lifts)...
by clippercitycf | Mar 5, 2018 | Daily Wod
Strength/Skill Ring or Bar Muscle-ups: Rx+: 10 x 2-3, every 60s. Rx: 8 x 2-3, every 60-90s. L3: 6 x 1-2, every 60-90s. L2: 6 sets of Ring Muscle-ups Transitions + 5-8 Push-ups after each set. L1 Strength: 1a) DB Neutral Grip Bench Press: 4 x 6. Rest 45s. 1b) 1-Arm DB...
