by clippercitycf | Feb 6, 2018 | Daily Wod
STRENGTH 1a) Push Press 7 sets of 5 reps, add 5 – 10lbs to last weeks weight. Rest 2 mins between. 2) Rope Climb Technique: Spend 10 minutes on RC technique and review scaling options. METCON 4 RFT: 15 DB Thrusters (50s, 30s) 3/2 Rope Climbs Rest 60s. Rx+:...
by clippercitycf | Feb 5, 2018 | Daily Wod
METCON For time with a partner: 100-80-60-40-20 Calorie Row Walking Lunges (BW) Med Ball Situps 20/14 *Complete 100 Foot Bear Crawl or 50 Ft. Handstand Walk after each completed round. *One person works. Split in half. 35:00 Cap *Alternate Option Rowing = 1 Mile,...
by clippercitycf | Feb 4, 2018 | Daily Wod
STRENGTH 1) Front Squat 8 sets of 2 reps w/ 3 sec pause @ 80%. Rest 2:00. – Beginner #2: Front Squat: 5 x 5, adding weight each set. 2) Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s. METCON “Uncle Buck” EMOM 9:...
by clippercitycf | Feb 1, 2018 | Daily Wod
Strength/Skill 1) Sumo Deadlift: 5 x 2 for Speed @80%, every 60s then 4 x 1 @90%, every 60s.- Reset on each rep 2a) Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s. 2b) Pull-up Scaling + Set-up: Once scaling is set up perform...
by clippercitycf | Jan 31, 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...
by clippercitycf | Jan 30, 2018 | Daily Wod
STRENGTH/SKILL 1a) Push Press 6 sets of 6 reps, add 5 to 10 lbs to last week. Rest 60s. 1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s. 2) Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon perform 3 Hang Power Cleans + 3 S20H w....
