by clippercitycf | Mar 4, 2018 | Daily Wod
Strength 1) Touch n Go Deadlift: 6 x 3 @75%, every 60s. – take 3-4 sets for 2 reps each set and build to 75%. 2) Metcon Warm-up: 2 Rounds at game speed of: 25 Double Unders (25 Singles) 10 KBS 3 Burpee Box Jumps Rest 60s. Metcon “Double Jump” 5 RFT:...
by clippercitycf | Mar 2, 2018 | Daily Wod
METCON “Open WOD 18.2” For time + Load: 1-2-3-4-5-6-7-8-9-10 DB Squats Bar Facing Burpees (50, 35) 12:00 Cap 18.2A Establish a Max Clean in the remaining time Scaled: (35, 20) (Stepping Burpees) Alternate Option 8 Rounds with a partner: Row 500 Meters 10...
by clippercitycf | Feb 28, 2018 | Daily Wod
Strength/Skill Wide Stance Box Squat: 4 x 5 @60%, every 60s. *Use a 15″ Box *If you have access to chains or bands, use them and drop the load to 50% for speed sets. Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00 *Same box now...
by clippercitycf | Feb 27, 2018 | Daily Wod
STRENGTH 1a) Bench Press: 4 x 6-8 ea. Rest 60s. 1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s. 2) Take 5 minutes and get heart-rate for Metcon performing at “game speed” : 2 Rounds of: 6 Alt. DB Snatch 6 Squat Thrusts Rest 90s. METCON AMRAP 7: 14 DB Snatch...
by clippercitycf | Feb 26, 2018 | Daily Wod
SKILL Hang Power Cleans: 5 x 3 @50-60%. Rest 90s. – Work on touch n go reps today. – Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s. – or hang muscle cleans METCON “MJ” For total time: 21 Hang...
by clippercitycf | Feb 25, 2018 | Daily Wod
STRENGTH 1) 1) Touch n Go Deadlift: 6 x 3 @70%, every 60s. – take 3-4 sets for 2 reps each set and build to 70%. 2) Metcon Prep: 2-3 Sets at game speed: 8 KBS 8 Goblet Squats 30 Double Unders Rest 60s. METCON “Pavement” 4 RFT: 15 KBS (70, 53) 30...
