by clippercitycf | May 17, 2018 | Daily Wod
STRENGTH 1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s. 2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up. – Rx+:(35 Strict Reps) – Rx:...
by clippercitycf | May 16, 2018 | Daily Wod
STRENGTH 1) Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s. – Use a 13-15” Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max. 2a) Power Snatch: 3 x 3, touch n go preparing for metcon. Rest 30s. 2b) T2B: 3 x 3-5. Rest 30s. 2c)...
by clippercitycf | May 15, 2018 | Daily Wod
SKILL Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating Pistols METCON 25 Minutes of: 1a) Heavy Sledpush or Sledpull Powerwalk x 50 yards. Rest 60s. 1b) Single Arm Farmer Carry x 50 yards each. Rest 60s 1c) Double DB Rows x 10....
by clippercitycf | May 14, 2018 | Daily Wod
STRENGTH 1a) Strict Pull-up + Negative (3s): 4 x 5. Rest 45s. – 3 ONE-THOUSAND Negative 1b) Bar Dips: 4 x 8-10. Rest 45s. Options for both Pull-ups/Dips: – Partner Assisted – Add weight to bar dips if needed. 2) Metcon Warm-up: 2-3 Sets of: 5 OHS 5 KBS 5 Lateral...
by clippercitycf | May 13, 2018 | Daily Wod
STRENGTH 1) Touch n Go Deadlift: 5 x 5, up to a heavy set. Rest 2:00 – Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00 2) Metcon Prep: 2-3 Rounds of: 5 DB Power Cleans 5 DB Thrusters Building to Metcon weight. Rest 60s. METCON ”Freshmen” For time: 45 DB...
by clippercitycf | May 10, 2018 | Daily Wod
STRENGTH/SKILL 1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, every 30s. 1b) Banded Pulldowns: 5 x 10. Rest 30s. METCON “Jack” AMRAP 20: 10 Push Press (115, 75) 10 KBS (53, 35) 10 Box Jumps (24, 20) L3: (95, 65) (45, 25) L2: (75, 55) (35, 25) (20, 15)...
