by clippercitycf | Dec 10, 2019 | Daily Wod
SKILL ON A 8:00 RUNNING CLOCK… Build safely to a Max Height Box Jump* *No “step” into jump. Start with both feet planted on each attempt. WORKOUT “STRAIGHT 100.” FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25...
by clippercitycf | Dec 9, 2019 | Daily Wod
STRENGTH 5-3-1 Push Press *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 “DOUBLE AMRAP” AMRAP x 4...
by clippercitycf | Dec 9, 2019 | Daily Wod
Strength/Skill Extended Warm-up EMOM x 8 minutes Min 1 – 1L/1R Turkish Get-up Min 2 – Static Hold of Choice* Wall Sit Plank Bar Hang HS Hold Hollow Superman Plate OH Hold KB Front Rack Workout AMRAP x 20 mins 15 Up-Downs 30 Double Unders 1:00 Wall Sit...
by clippercitycf | Nov 28, 2019 | Daily Wod
WORKOUT FOR TIME 200m Single Arm KB Farmer Carry (70/53)|(53/35) into… 5 Rounds 7 Deadlift (245/175)|(175/125) 27 Double Unders into… 200m Single Arm KB Farmer Carry (70/53)|(53/35) FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24 Deadbugs SCALING...
by clippercitycf | Nov 27, 2019 | Daily Wod
HERO WORKOUT “GEORGIE” AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) *Buy-In to workout is 65 Sit-ups SCALING MOVEMENT ADJUSTMENTS… Burpees — Up Downs for athletes unable to go all the way down into the full Burpee....
by clippercitycf | Nov 26, 2019 | Daily Wod
STRENGTH 3×5* Front Squat * Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. WORKOUT 3 Rounds 14/12 Cal Bike 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal...
