by clippercitycf | Sep 25, 2017 | Daily Wod
Conditioning Every 7:00 x 3 Sets: Row 750 Meters 75 Double Unders 50 Abmat Sit-ups L2: (50 Double Unders) (30 Abmat Sit-ups) L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups) *If rowing is not a viable option sub an 800m run or 3:00 Bike each round....
by clippercitycf | Sep 24, 2017 | Daily Wod
Strength Paused Back Squat: Work up to a 3RM. Rest 2:00 – 8-10 Sets – 1 Second Pause Beginners: 5 x 5, adding if form permits. Conditioning “Lights Out” For time: 15-10-5 Power Cleans (165, 115) 30-20-10 Goblet Squats (53, 35) Rx+:(185, 125) (70, 53) L3: (135, 95)...
by clippercitycf | Sep 21, 2017 | Daily Wod
Strength 1) Front Box Squat: 6 x 4 @60%, 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 6: 2 Reps @70% – These are “cluster sets” meaning you drop and reset...
by clippercitycf | Sep 20, 2017 | Daily Wod
Skill Gymnastics Skill Work *Spend 5:00 Working on 1 Skill then perform EMOM style: EMOM 8: ODD Minutes: 30s of Gymnastics Skill EVEN Minutes: 30s of Double Unders or Double Under Practice Conditioning 4 Rounds of 60s Work/30s Rest 1a) Wallballs (20, 14) 1b)...
by clippercitycf | Sep 19, 2017 | Daily Wod
Strength Hang Power Clean + Push Press + Push Jerk: EMOM 6: 1 + 1 + 1 @75-80% of Push Press. – 1 Hang Power Clean + 1 Push Press + 1 Push Jerk – Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed. Conditioning AMRAP 12: Row 200 Meters 15 Air Squats 10 Hang...
by clippercitycf | Sep 18, 2017 | Daily Wod
Conditioning 5 Rounds with a partner: 100 Meter Sledpush (moderate weight) 20 Walking Lunges (BW) 30 2 Count Mountain Climbers 40 Double Unders *Rest as needed. Work is NOT split, both athletes will complete 5 rounds. Alternate Options – Sledpush: 200 Meter Shuttle...
