by clippercitycf | Nov 22, 2017 | Daily Wod
Happy Thanksgiving!!!! Open Gym 11AM-12PM
by clippercitycf | Nov 21, 2017 | Daily Wod
Strength 1a) Close Grip Floor Press: 3RM. Rest 2:00 – Take 5-6 sets and build to a 3RM. – Beginner: 5 x 5, using one moderate weight for all 5 “work-sets” 1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded...
by clippercitycf | Nov 20, 2017 | Daily Wod
Metcon In a 8:00 Window with a partner: Row 1k: Remaining time Max Rounds of: 10 Pull-ups 15 Push-ups 20 Air Squats *Rest 60s x 3 Rounds *Score = total rounds L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows) (Box...
by clippercitycf | Nov 19, 2017 | Daily Wod
Strength Squat Clean Set: Build to a heavy 1.1 (10s). Rest 2:00 – Take 8-10 total sets including warm-up sets. – 1.1 are clusters where you rest 10s between singles. – Adv: Build to 85-90% of 1RM. – Beginners: Spend 20 minutes working technique...
by clippercitycf | Nov 16, 2017 | Daily Wod
Strength/Skill 1) Speed Back Squats: 6 x 4 @75%, every 60-90s. 2) Warm-up Bear Complex Metcon “Bear Grylls” In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115,...
by clippercitycf | Nov 15, 2017 | Daily Wod
Metcon Part #1 2 Options with a partner, you go/I go style: 10 Rounds of: Sledpull Powerwalk x 60 yards @heavy. Rest 60s. or 8 Rounds of: Row 200 Meters 25:00 Cap on this work: Part #2 With a partner: 8:00 Max Distance Front Rack Kettlebell Carry. Athlete choice of...
