by clippercitycf | May 9, 2018 | Daily Wod
STRENGTH 1) Speed Back Squat with 1-second pause at the bottom of each rep: 5 x 4 @65-70%, every 60s. 2) Seated Dynamic Box Jumps: 5 Jumps, every 60s x 3 sets. 3) Squat Cleans: Work up to a Metcon weight in 3-4 sets performing singles. Between sets perform 30 Double...
by clippercitycf | May 8, 2018 | Daily Wod
SKILL Gymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 20s Handstand Hold or Walk METCON 5 Rounds of: Run 400 Meters 20 Ground to Overhead with a plate (45, 25) 12 Burpees to your Plate L3: (35, 15) L2: (25, 10) L1: (4 Rounds) (200-400m Run)...
by clippercitycf | May 7, 2018 | Daily Wod
STRENGTH 1a) Strict C2B Chin-ups: 4 x 5-8. Rest 60s. – Rx+: Side to Side Pull-ups – Chin-ups are “supinated grip” – These are intended to be done BW – Partner Assisted if needed Chin over bar Chin-ups. 1b) DB Single Arm Bench Press: 4 x 6-8 each. Rest 60s....
by clippercitycf | May 6, 2018 | Daily Wod
STRENGTH 1) Regular Stance High Box Squat: 3RM. Rest 2:00 *Use at 15-18” Box *Spotters on both sides of the bar* *Beginner: 5 x 5 adding weight each set if possible. 2) Metcon Prep 2-3 Rounds of: 4 Deadlifts 4 HSPU 10 Wallballs Rest 60-90s between sets. METCON ”Blue...
by clippercitycf | May 3, 2018 | Daily Wod
STRENGTH 1) Hang Power Clean + Push Jerk + Split Jerk: 5 x 1 + 1 + 1 @75%, every 60s. 2) Metcon Prep 2-3 Rounds of: 3 Clean and Jerk 5 Lateral Burpees @Game speed. Rest 90s. METCON “Grace” For time: 30 Clean + Jerks (135, 95) L3: (115, 75) L2: (95, 65) L1:...
by clippercitycf | May 2, 2018 | Daily Wod
STRENGTH 1) Speed Back Squat with 1 second pause at the bottom of each rep: 5 x 5 @55-63%, every 60s. 2) Seated Dynamic Box Jumps: 15 Jumps working up to a challenging height. Rest as needed. 3) Front Rack Reverse Lunges: 4 x 6 ea. Rest 90s. METCON 4 Rounds. Rest as...
