by clippercitycf | Aug 29, 2017 | Daily Wod
Strength *Spend 7-10:00 warming up to work-weight as well as going over scaling and set-up for pistols. EMOM 12: ODD Minutes: 3 Push Jerks @75-80% EVEN Minutes: T2B Practice Metcon “Up the Wall” AMRAP 11: 1 Rope Climb 10 T2B 15 Power Snatch (75, 55) Rx+:(Legless RC)...
by clippercitycf | Aug 28, 2017 | Daily Wod
Conditioning 3 RFT w. a partner: Row 1k Run 800 Meters 100 Double Unders 30 Burpees L2: (50 Double Unders) L1: (2x Single Unders) *One person works. Split work in half. 35:00 Cap
by clippercitycf | Aug 27, 2017 | Daily Wod
C) Strength Power Clean Clusters: 5 x 1.1.1 (10s) @80% of Last Month 1RM. Rest 2:00 D) Metcon “Repeat WOD” AMRAP 10: 25 Power Cleans (95, 65) 50 Thrusters (95, 65) L3: (75, 55) L2: (65, 35) L1: (45, 25)
by clippercitycf | Aug 24, 2017 | Daily Wod
Strength 1) Speed Deadlift against a band: 10 x 2 @50%, every 60s. 2) Seated Box Jumps: 5 x 4. Rest 60s. Conditioning “Down Range V2” 3 Rounds of: 5 Power Cleans (155, 105) 10 Front Squats (155, 105) 15 Bar Facing Burpees Rest 2:00 L3: (135, 95) L2: (115, 75) L1: (95,...
by clippercitycf | Aug 23, 2017 | Daily Wod
Skill Mixed Skill Work 5 Sets of: 1a) Squat Snatch 1b) Rope Climb •Perform 2-3 Squat Snatch not going higher than 60% of 1RM. These can be done touch n go style if able. Perform Rope Climb either as a skill or accumulating volume. These can be done legless if needed....
by clippercitycf | Aug 22, 2017 | Daily Wod
Strength *Spend 10:00 warming up to work-weight as well as going over scaling and set-up for pistols. EMOM 12: ODD Minutes: 3 Push Jerks @70-75% EVEN Minutes: Pistol Practice x 5 Reps each leg Conditioning 3 RFT: Run 400 Meters 30 Air Squats 15 S20H (135, 95)...
