by clippercitycf | Jan 28, 2020 | Daily Wod
WORKOUT EMOM x 18 MINUTES MIN 1 – 3 Hang Power Snatch (Building) MIN 2 – 9, 12, or 15 Toes to Bar MIN 3 – 9, 12, or 15 Hand Release Push-Ups FINISHER 3 SETS 12 Barbell Bent Over Rows (Moderate) 1:00 Hollow Flutter...
by clippercitycf | Jan 27, 2020 | Daily Wod
STRENGTH 3-3-3-3-3 Back Squat* WORKOUT 3 ROUNDS FOR TIME 13 Back Squats (155/105)|(115/75)* 350/300 Row *Squat can come from ground or rack. OPTIONAL COOL DOWN FOR RECOVERY 2:30 Foam Rolling Quad / IT (L) 2:30 Foam Rolling Quad / IT...
by clippercitycf | Jan 26, 2020 | Daily Wod
SKILL ON A 10:00 RUNNING CLOCK Slowly Drill and then Practice Low Ring Transitions or Jumping Transitions for Ring Muscle-Up “UPPERCUT” ON A 12:00 RUNNING CLOCK… 20 Ring Muscle-Ups(C2B)(Pull-up)(Negatives) Then in the remaining time… 2 ROUNDS 7...
by clippercitycf | Jan 25, 2020 | Daily Wod
WORKOUT EMOM x 25 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 20 Alt. V-Ups MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35) MIN 4 – 20 KB Goblet Step-Back Lunges MIN 5 – :45 Max KB Plank Touches* *KB placed arm’s distance in front of...
by clippercitycf | Jan 24, 2020 | Daily Wod
PARTNER WORKOUT IN TEAMS OF 2… FOR TIME* 120 Thrusters (135/95)|(95/65) 120 Up-Downs *P1 works while P2 rests. Reps can be broken up and completed in any order. COOL DOWN FOR RECOVERY 3:00 Slow Bike, Row or Walk 3:00 Foam Rolling Quads 3:00 Foam Rolling Upper...
by clippercitycf | Jan 23, 2020 | Daily Wod
WORKOUT I. ON A 12:00 RUNNING CLOCK… Run 1 Mile then in Remaining Time Max Meters on Rower (Score is Meters. Also Note Mile Time) -Rest as Needed*- II. AMRAP x 12 MINUTES 6 Strict Pull-ups 12 Hand Release Push-ups 18...
