by clippercitycf | Oct 11, 2017 | Daily Wod
Strength “Oly Goat WOD” EMOM 10: ODD Minutes: 40-50s of Oly Work EVEN Minutes: 30s of Box Jump Efficiency Conditioning AMRAP 4: Calories Assault Bike Rest 1:00 AMRAP 4: Max 100 Meter Farmer Carries (AHAP) Rest 1:00 AMRAP 4: Max Turkish Get-ups (athlete choice of...
by clippercitycf | Oct 10, 2017 | Daily Wod
Strength 1a) Close Grip Bench Press w. a pause (1 count): 5 x 4. Rest 90s. – Grip just inside of shoulder width 1b) Bent-over Supinated Grip Rows w. pause: 5 x 6. Rest 90s. – Add weight each set for both movements. – Pause 1 count at top of row Conditioning For time:...
by clippercitycf | Oct 9, 2017 | Daily Wod
Strength Gymnastics Skill + Gymnastics Static Hold *Spend 10:00 teaching people the kip EMOM 8: ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold Adv: HS Walking Conditioning AMRAP 20: Run 400 Meters 50 Double Unders 25 KBS (53,...
by clippercitycf | Oct 8, 2017 | Daily Wod
Strength 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 – Re-rack weight and rest 20s between reps. – Try to work above 90% of 1RM. – Beg: 5 x 5, adding. – If you have chains use them. 2) Squat Cleans: Work up to desired work weight for metcon performing sets of...
by clippercitycf | Oct 5, 2017 | Daily Wod
Strength 1) Front Box Squat: 5 x 4 @70%, every 60-75s. – Use a 13-15# Box + Slightly Wider stance than normal – If you have access to bands or chains drop the percentage to 50%. 2) Power Snatch: EMOM 5: 2 Reps @80% – These are “cluster sets” meaning you drop and reset...
by clippercitycf | Oct 5, 2017 | Daily Wod
GPP 20 Minutes resting as needed: 100 Meter Sledpull or Sledpush @heavy 100 Meter Farmer Carry @heavy Rest as needed between sets *If no access to sleds sub either a 30s max effort row, assault bike or ski erg. Conditioning AMRAP 18 with a partner: 12 T2B 12 Russian...
