by clippercitycf | Dec 22, 2019 | Daily Wod
STRENGTH 5-5-5 Push Press* *Set 1 – 30-40% x 5 Set 2 – 40-50% x 5 Set 3 – 50-60% x 5 WORKOUT 3 SETS 500m Row 400m Run -Rest 2:00 b/t Sets SCALING Row/Run – 40/30 Cal Bike FINISHER 3 SETS 15 Tuck-Ups on Rower 30 Glute...
by clippercitycf | Dec 22, 2019 | Daily Wod
“12 DAYS OF Christmas” FOR TIME* Day 1 – 100m Run Day 2 – Power Clean (185/125)|(135/95)(115/75) Day 3 – Burpees to a Plate Day 4 – DB Push Press (50/35)|(35/20)(20/10) Day 5 – Toes to Bar Day 6 – Hand Release Push-ups...
by clippercitycf | Dec 21, 2019 | Daily Wod
SKILL 5 SETS* 2/2 Single Arm KB Russian Swing 2/2 Single Arm KB Clean 2/2 Single Arm KB Snatch -Rest as Needed b/t Sets- *Start light and build every other set. Goal is to perform unbroken. For the clean & snatch, bell comes from the waist. WORKOUT FOR TIME 150...
by clippercitycf | Dec 20, 2019 | Daily Wod
PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 17 MINUTES* P1 Completes… 6 Toe to Bar 5 Power Snatch (95/65)|(65/45) 4 Overhead Squat 100m Sprint or 50 Mountain Climbers** P2 Completes… Max Meters on Rower *P1 completes a full round of the work while P2 rows...
by clippercitycf | Dec 19, 2019 | Daily Wod
EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* WORKOUT “CALIFORNIA LOVE” FOR TIME 30 Squat Clean & Jerk* (155/105)|(115/75) *Athletes must perform 5 burpees after every 5 reps of C&J (6...
