by clippercitycf | Nov 25, 2019 | Daily Wod
SKILL ON A 8:00 RUNNING CLOCK… Practice Double Unders During this time athletes should also be building up barbells for the clean. WORKOUT E2MOM x 20 MINUTES MIN 1 & 2 – Max Double Unders MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*...
by clippercitycf | Nov 24, 2019 | Daily Wod
STRENGTH 3×5* Push Press * 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 FOR TIME * 30-20-10 Cal Row Handstand Push-Up or DB Push Press (45/30)|(30/15) *10...
by clippercitycf | Nov 21, 2019 | Daily Wod
STRENGTH Push Press: 1RM in 10 sets. Rest 2:00 CONDITIONING AMRAP 15 of KB Complex: 20 KBS (53, 35) 20 1-Arm KB Push Press – 10 each arm 20 KB Rows – 10 each arm 2 Turkish Get-ups – each side Rest as needed between rounds L3: (45, 30) L2: (35, 25)...
by clippercitycf | Nov 20, 2019 | Daily Wod
STRENGTH Sumo Deadlift 3/6 x 3 @80% of 1RM from 10/21, every 60s. Metcon 20 AMRAP 21 Sumo Deadlift High Pull (53/35) 12 Front Rack Reverse Lunges (53/35) :30 sec Plank L3: (35/25) L2: (25/18) L1: Bodyweight...
by clippercitycf | Nov 19, 2019 | Daily Wod
STRENGTH Gymnastics Skill – Week #2 EMOM 10: ODD Minutes: 30s of Handstands EVEN Minutes: 10 Hollow Rocks + 30 Single Unders CONDITIONING For time: 1 Mile Run Then, 5 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1:...
by clippercitycf | Nov 18, 2019 | Daily Wod
STRENGTH 1) Weighted Strict Pull-ups: 2/5 x 6. Rest 60s. – Rx+ – Band Resisted Pull-ups – RX – Weighted – Bodyweight CONDITIONING AMRAP 18: 21 Calorie Row 15 Box Jumps w. step down (24, 20) 9 T2B 21 Overhead Squats (95, 65) Rest 60s after...
