by clippercitycf | Sep 7, 2017 | Daily Wod
Strength 1) Speed Deadlift against a band: 10 x 2 @55%, every 60s. 2) Seated Box Jumps: 4 x 3. Rest 60s. Conditioning “Rowing Grace” 3 RFT: 500 Meter Row 10 Clean and Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1: (75, 55) 12:00 Cap Beginner Option: 3 RFT: Row 500m 15...
by clippercitycf | Sep 6, 2017 | Daily Wod
GPP, with a partner: 10:00 of Max Distance Farmer Carry, AHAP. *One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice. Conditioning EMOM 20: Minute 1: 15 Barbell Rows (115, 75) Minute 2: 15/12 T2B Minute 3: 10 Alternating...
by clippercitycf | Sep 5, 2017 | Daily Wod
Strength Weighted Close Grip Chin-up: 5-4-3-2-1. These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets....
by clippercitycf | Sep 4, 2017 | Daily Wod
Conditioning “Michael” 3 RFT: Run 800 Meters 50 Back Extensions (or supermans) 50 Abmat Sit-ups 25:00 Cap L2: (Run 600m) (30 Reps per movement) L1: (Run 400-600m) (25 Reps per movement) Finisher 1a) Single Leg RDLs: 3 x 10 ea. Rest 60s. 1b) KB or DB Split Squat: 3 x...
by clippercitycf | Aug 31, 2017 | Daily Wod
Strength 1) Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00. – Take 3-4 sets and build to 75% by perform sets of 3. 2) Seated Box Jumps: 5 x 4. Rest 60s. – Use the same height you used last week. Metcon “Tunnel Vision” 4 RFT: 21 Wallballs (20, 14) 15 Lateral Burpees...
by clippercitycf | Aug 30, 2017 | Daily Wod
Strength Mixed Skill Work 5 Sets of: 1a) Overhead Squat 1b) Ring or Bar Muscle-ups *Perform 4-5 OHS not going higher than 60% of 1RM. Ring or Bar MU either as a skill or accumulating volume. These can be done strict if needed. If performing for volume perform 1-3...
