by clippercitycf | Jun 12, 2018 | Daily Wod
SKILL T2B: 1 x Max UB Reps Intermediate: 2 x 10-15. Rest 90s. – this for people that can string together a few reps, but still not consistent. Beginner: 1 x 60s Max Reps Abmat Sit-ups METCON For time: Row 2k 100 Double Unders 100 Air Squats Row 1k 75 Double Unders 100...
by clippercitycf | Jun 11, 2018 | Daily Wod
STRENGTH/ACCESSORY 1a) Handstand Push-ups: 5 x 5-6. Rest 30s. Options: – Strict or Deficit – Kipping – 1 Abmat Kipping – Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s. 1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s. 2a) KB Hammer Curls: 3...
by clippercitycf | Jun 10, 2018 | Daily Wod
STRENGTH 1) Sumo Deadlift against a band: 1RM. Rest 2-3:00 – We performed 1RM off 2” plates on 4/30. – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00 2)...
by clippercitycf | Jun 7, 2018 | Daily Wod
STRENGTH 1) Floor Press: 9 x 3 @60-65% of Tuesday, every 60s. – change grip every 3 sets ie. close, medium, wide. 2) Strict Pull-up: 1 x Max Reps. Options – Band Assisted – Ring Rows x 1 max reps METCON EMOM 5: 10 T2B + 10 KBS (53, 35) Rest 2:00 EMOM 5: 10 Barbell...
by clippercitycf | Jun 6, 2018 | Daily Wod
STRENGTH 1) Power Clean + Front Squat + Jerk: 8 x 2 @70%, every 60s. 2) Touch n Go Deadlift: Work up to Metcon weight performing sets of 3 reps. Rest 90s. METCON ”Sandstorm” AMRAP 10: 10 Deadlifts (225, 155) 200 Meter Run L3: (185, 125) L2: (155, 105) L1: (135,...
by clippercitycf | Jun 5, 2018 | Daily Wod
SKILL Gymnastics Skill (Week 2) 1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulation. Rest 60s. 1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s. METCON 5 Rounds of 40s Work/20s Rest: 1a) Unilateral Farmer Carry x 50 ft....
