by clippercitycf | Jan 10, 2020 | Daily Wod
PARTNER WORKOUT IN TEAMS OF 2… AMRAP x 20 MINUTES* Partner 1 Completes… 100m Run 12 Wall Balls (20/14)|(14/10 6 Burpees While Partner 2… Rests P1 completes a full round while P2 rests then switch. PARTNER FINISHER NOT FOR TIME 100 Alt. Partner Plank...
by clippercitycf | Jan 9, 2020 | Daily Wod
WORKOUT EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)(20/10)* MIN 2 – 8 C2B Pull-ups(Pull-ups/banded)(Ring Rows) MIN 3 – 20/15 Cal Row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1...
by clippercitycf | Jan 8, 2020 | Daily Wod
SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in...
by clippercitycf | Jan 7, 2020 | Daily Wod
SKILL EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)* MIN 2 — :40 Practice Gymnastic Kipping Pull-up** BENCHMARK WORKOUT “FRAN” FOR TIME 21-15-9 Thruster (95/65)|(65/45)(45/35) Pull-Up(Banded)(Ring Rows) OPTIONAL COOL DOWN FOR RECOVERY 3:00...
by clippercitycf | Jan 6, 2020 | Daily Wod
WORKOUT 4 SETS 2:00 Max Cal Bike 1:00 KB Swing (53/35)|(35/26)(26/18) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- FINISHER “TABATA” 8 ROUNDS, :20 ON / :10 OFF TABATA 1 – Hollow Hold -Rest 1:00- TABATA 2 – Deadbugs *Complete all 8 Rounds of T1...
by clippercitycf | Jan 5, 2020 | Daily Wod
EXTENDED WARM-UP 3-3-3 Tempo Deadlift (30×1)* WORKOUT FOR TIME 8-6-4-2-4-6-8 Deadlift (275/185)|(185/135)(135/105)* *After Every Set Complete… 8 Handstand Push-ups (Strict Optional)(DB Press)(Push-ups) 16 Plate G2OH (45/25)|(25/15) COOLDOWN Foam Roll 2:00...
