by clippercitycf | Dec 18, 2019 | Daily Wod
WORKOUT EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20) MIN 2 – MAX Double Unders MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25) *:50 work / :10 rest for all working minutes. PARTNER FINISHER IN TEAMS OF 2… AMRAP x 6...
by clippercitycf | Dec 17, 2019 | Daily Wod
STRENGTH ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat* *Retest of 1RM from beginning of Wendler Cycle WORKOUT “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs -8:00 Hard Cap COOLDOWN FOR RECOVERY Foam Roll...
by clippercitycf | Dec 16, 2019 | Daily Wod
EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 — 5-8 DB Renegade Rows* MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R WORKOUT AMRAP x 20 MINUTES 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Bike *Athlete choice each...
by clippercitycf | Dec 15, 2019 | Daily Wod
STRENGTH ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press* *Retest of 1RM from beginning of Wendler Cycle WORKOUT “PUSH. PULL.” FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set -15:00 Hard Cap OPTIONAL COOL DOWN FOR...
by clippercitycf | Dec 12, 2019 | Daily Wod
STRENGTH 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. WORKOUT FOR TIME 30 Front Squat...
by clippercitycf | Dec 11, 2019 | Daily Wod
WORKOUT EMOM x 16 MINUTES MIN 1 – 16/13 Cal Bike MIN 2 – 5 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. COOL DOWN FOR RECOVERY 2:00 Cobra Stretch 3:00 Seated...
