by clippercitycf | Oct 19, 2017 | Daily Wod
Strength 1) Sumo Deadliftsfor Speed: 5 x 4 @60%, every 90s. – Reset on each rep. 2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height. Conditioning “Oceanside” 4 RFT: 15 Box Jumps w. step down (24, 20) 30 Wallballs (20, 14) 15 C2B Pull-ups L3:...
by clippercitycf | Oct 18, 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. *This should take roughly 5-8 sets. *Beginner: Practice Hang Power Snatch...
by clippercitycf | Oct 17, 2017 | Daily Wod
Strength Push Press: Take 8-10 Sets and work up to a 1RM. Rest 2:00 – Beginner: Work 7 sets of 4 adding weight if form permits. Conditioning For time: Row 250 meters 50 Air Squats 25 Hang Power Cleans (115, 75) Row 500 meters 50 Walking Lunges 20 S20H (115, 75) Row...
by clippercitycf | Oct 16, 2017 | Daily Wod
Conditioning AMRAP 10: Run 100 Meters or 20s Assault Bike 10 DB Renegade Rows each arm 30 Double Unders Rest 2:00 AMRAP 10: Run 100 Meters 20s Assault Bike 10 Hand Release Push-ups 30 Double Unders *Score = Total Rounds for Both AMRAPs *Athlete choice of DB Weight L2:...
by clippercitycf | Oct 15, 2017 | Daily Wod
Strength Front Squat Box Squat: Work up to a 1RM. Rest 2:00 – 8-10 Sets – Sit back on Box Beginners: 5 x 5, adding if form permits. Conditioning “Chuck Taylors” AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees L3: (185, 125) L2: (155, 105) L1: (135,...
by clippercitycf | Oct 12, 2017 | Daily Wod
Strength Take 5:00 and Warm-up Thruster performing sets of 2-3 reps then, With a running clock in teams of 2: 0:00-6:00 1RM Thruster from a Rack *Score = total load between both athletes 8:00-10:00 Max Burpees in 2:00. *Score = total burpees completed between both...
