by clippercitycf | Jan 18, 2018 | Daily Wod
STRENGTH 1) Sumo Deadlift: 6 x 2 for Speed @70%, every 60s then 3 x 2 @80% for Speed-Strength, every 60s. – Reset on each rep. – Beginner: 5 x 5, focusing on perfect execution. Rest 90s. 2) Power Snatch + Overhead Squat: Work up to EMOM weight in 3-4 sets....
by clippercitycf | Jan 17, 2018 | Daily Wod
SKILL Gymnastics Skill Work EMOM 6: ODD Minutes: 20s Handstand Hold EVEN Minutes: 10 Pistols (total) (alternating or one side at a time). *This session includes 10 minutes of Skill work prior to starting the clock. METCON AMRAP 20 w. a partner: 60s Row for Max...
by clippercitycf | Jan 16, 2018 | Daily Wod
STRENGTH 1) Push Press: 1RM. Rest 2:00 – Take 8-10 sets and build to a 1RM. Sets may look like 3-3-2-2-1-1-1… – Beginner: 5 x 4-5 adding weight if form permits. – OR DB Neutral Grip Push Press: 4 x 6-8. Rest as needed. 2) Spend 10 minutes...
by clippercitycf | Jan 16, 2018 | Daily Wod
METCON For time: 800 Meter Run 30 Box Jumps Over (24, 20) 30 Hollow Rocks 30 Burpees Rest 2:00 600 Meter Run 20 Box Jump Overs 20 Hollow Rocks 20 Burpees Rest 2:00 400 Meter Run 10 Box Jump Overs 10 Hollow Rocks 10 Burpees 30:00 Cap (including 4 mins of total rest)...
by clippercitycf | Jan 11, 2018 | Daily Wod
STRENGTH/SKILL 1) EMOM 4: 2 Squat Clean + Jerk @80% of Last Monday. Rest 90s between EMOMs + add weight to bar 2) EMOM 3: 1 Squat Clean + Jerk @90% of 1RM. 3) Take 8 minutes and Warm-up Metcon Movements: Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 +...
by clippercitycf | Jan 10, 2018 | Daily Wod
METCON EMOM 30: Minute 1: 40s DB Renegade Rows (50, 30) Minute 2: 40s Mountain Climbers (2 count) Minute 3: 40s Alternating Weighted Step-ups (24, 20) Minute 4: 40s Hollow Rocks Minute 5: 40s DB Thrusters (50, 30) Minute 6: Rest *Athlete choice of DB weight today...
