by clippercitycf | Feb 14, 2018 | Daily Wod
STRENGTH/SKILL 1) Max Distance Farmer Carry in 5:00 Rest 2:00 before moving to #2 2) Max Distance Front Rack Carry in 5:00 METCON 3 Rounds of In 5:00 Window: Row 500 Meters Remaining time Max Rounds of: 20 DB Renegade Rows 10 Med Ball Sit-ups 20/14 Rest 2:00 *Score =...
by clippercitycf | Feb 13, 2018 | Daily Wod
STRENGTH 1a) Bench Press: 1RM. Rest 60s. – Build to a max in 8-10 sets. – Beginner: 5 x 5, adding weight if form permits. Rest 90s. 1b) Banded Pulldowns: 4 x 10. Rest 60s. METCON AMRAP 8: 2/1 Rope Climb 5 C2B Pull-ups 15 S2OH (135, 95) Rest 2:00 AMRAP 6:...
by clippercitycf | Feb 12, 2018 | Daily Wod
STRENGTH/SKILL Gymnastics Skill Choose between one movement that will show up in this years open: – Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) – Handstand Push-ups – T2B METCON For time with a partner: 250 Double Unders 200...
by clippercitycf | Feb 11, 2018 | Daily Wod
STRENGTH 1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%. – Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s. – We last tested 1RM Back Squat 1/1/18 – Beginner: 5 x 5, adding weight if form permits. 2) Power Clean +...
by clippercitycf | Feb 8, 2018 | Daily Wod
STRENGTH Sumo Deadlift: 5 x 1 @90%, every 60s then 3 x 1 @95%, every 60s.- Reset on each rep METCON “Karen” For time: 150 Wallballs (20, 14) (10′, 9′) Rx+:(Shoot for UB as long as possible). L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap...
by clippercitycf | Feb 7, 2018 | Daily Wod
STRENGTH/SKILL Skill – T2B + Static Hold *Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between: – Handstand Hold (wall or freestanding) or OH KB Hold x 15s. – Ring...
