by clippercitycf | Oct 29, 2017 | Daily Wod
Strength/Skill 1) Zercher Squat: 3RM. Rest 2-3:00. – 5-6 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...
by clippercitycf | Oct 26, 2017 | Daily Wod
Morning: Strength 1) Sumo Deadlift for Speed: 5 x 4 @65%, every 90s. – Reset on each rep. 2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height. Conditioning “Karen” For time: 150 Wallballs (20, 14) L2: (14, 10) L1: (100 Wallballs) (10, 8) 12:00 Cap...
by clippercitycf | Oct 25, 2017 | Daily Wod
Skill Oly Skill Work: 3 Position Snatch 1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat *Done as complex. Do not go higher than 60% of 1RM Snatch. *Rest 2:00 between sets. *Same as last week Conditioning AMRAP 18 w. a partner: 500 Meter Row 100...
by clippercitycf | Oct 24, 2017 | Daily Wod
Strength 1a) Strict HSPU: 5 x 5. Rest 90s. Scaling Options: – Strict Shoulder Press: 5 x 5, add weight each set. – Neutral Grip DB Press: 5 x 6. Pick one weight and complete all 5 sets with. 1b) Wide Grip Pull-ups: 5 x 4. Rest 90s. – Added weight – Bodyweight – Or...
by clippercitycf | Oct 23, 2017 | Daily Wod
Conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Hollow Rocks Minute 5: 10-30s Handstand Hold Minute 6: 1 Turkish Get-up each arm (moderate...
by clippercitycf | Oct 22, 2017 | Daily Wod
Strength Clean Grip Deadlift + Power Clean: 8 x 1.1 (10s) . Rest 90s-2:00. – Complete 1 Clean Grip Deadlift + 1 Power Clean then drop the bar + repeat. – Add weight each set. – Rest 10s between clean deadlift + power clean. – Adv: Work up to 85% of Clean (or higher if...
