by clippercitycf | Jan 29, 2018 | Daily Wod
SKILL Double Under Practice: Spend 5:00 Working on Drills to improve double unders METCON For total time: 50-40-30-20-10 KBS (53, 35) Walking Lunges (BW) Abmat Sit-ups Double Unders Rest 60s after each completed round. L3: (Double Under Attempts) L2: (35, 25) (Double...
by clippercitycf | Jan 28, 2018 | Daily Wod
STRENGTH/SKILL 1) Front Squat 7 sets of 2 reps w/ 3 sec pause @ 75%. Rest 2:00. – Beginner #2: Front Squat: 5 x 5, adding weight each set. 2) Warm-up Deadlifts and Wallballs METCON “Dead Ball V2” AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20,...
by clippercitycf | Jan 25, 2018 | Daily Wod
STRENGTH 1) Sumo Deadlift: 5 x 2 for Speed @75%, every 60s then 4 x 1 @85% for Speed-Strength, every 60s. – Reset on each rep – Beginner: 5 x 5, focusing on perfect execution. Try to go heavier than last week. Rest 90s. 2) Hang Power Cleans: 3 x 3 building...
by clippercitycf | Jan 24, 2018 | Daily Wod
METCON With a partner: Max Calories of Row or Assault Bike in 6 Minutes *Each athlete completes a full 3 minutes. METCON “100s with a partner” For time: 50 Calorie Row or bike 100 Russian Twists w. a plate (25, 15) 100 2 Count Mountain Climbers (both sides...
by clippercitycf | Jan 23, 2018 | Daily Wod
STRENGTH Push Press 6 sets of 6 reps @70% 2 min rest between sets. METCON 4 Rounds for total time: 30 Double Unders 20 Walking Lunges (BW) (total reps) 10 Barbell Rows (135, 95) 2 Wall Climbs Rest 90s. Rx+:(Hang Power Snatch in Place of Barbell Rows 115, 75) (10/8...
by clippercitycf | Jan 21, 2018 | Daily Wod
STRENGTH 1) Front Squat 6 sets of 2 reps @ 70% 2) Pull-up Warm-up/Skill Work: Spend 5 Minutes warming up or working on your technique with whatever pull-up variation you use ie. butterfly, kipping, band assisted. Rest as needed. METCON “Fran” For time:...
