by clippercitycf | Feb 20, 2019 | Daily Wod
STRENGTH Sumo Deadlift against a band: 12 x 1 @85% of 2/4, every 45s. METCON AMRAP 20 of: 100 Ft. Asymmetrical Farmer Carry (alternate sides evenly) 100 Ft. Heavy Sledpush Rest as needed (60-90s) *Score = Guess as to what 19.1...
by clippercitycf | Feb 19, 2019 | Daily Wod
SKILL CF Gymnastics Open Skills EMOM 7: Handstand Push-ups/T2B 30s of Skill Practice METCON For time: 50 Calorie Row 50 Medball Cleans (20, 14) 50 Box Jumps w. step down (24, 20) 50 Ground to Overhead with a plate (45, 25) 50 Walking OH Lunges (45, 25) 50 Calorie Row...
by clippercitycf | Feb 18, 2019 | Daily Wod
STRENGTH Speed Push Press against single strand band: 6 x 3 @60-65% of last Friday, every 60s. METCON EMOM 20: Minute 1: 15 DB Push Press (50s, 35s) Minute 2: 30 Double Unders Minute 3: 15 Bent-over Double DB Rows (50s, 35s) Minute 4: 15 Burpees L2: (40s, 25s) (Double...
by clippercitycf | Feb 17, 2019 | Daily Wod
STRENGTH Front Squat with a 2 Count Pause: 1RM. Rest 2:00 – pause for a 2 ONE Thousand at the bottom. METCON For time: 15 Power Cleans (135, 95) 21 C2B Pull-ups 12 Power Cleans (155, 105) 15 C2B Pull-ups 9 Power Cleans (185, 125) 9 C2B Pull-ups 14:00 Cap Rx+:(155,...
by clippercitycf | Feb 14, 2019 | Daily Wod
STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 METCON for time: ”Buy in” 100 Ft. Handstand Walk or 60s of total Handstand Hold Then, 30-20-10: DB Push Press (50s, 25s) Barbell Curls (50s,25s) T2B Then, ”Cash-out” 200 Meter Single Arm OH KB Carry (100m each) *Athlete...
by clippercitycf | Feb 13, 2019 | Daily Wod
STRENGTH 1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. METCON ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap *Run two heats and have...
