by clippercitycf | Jan 9, 2018 | Daily Wod
STRENGTH/SKILL 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 – high hang + hang + below the knee. – Same skill work done as last Thursday, but try to go slightly heavier today. METCON 3 Rounds of: 10 Strict Pull-ups 20 SDHP (53, 35) Run 400...
by clippercitycf | Jan 8, 2018 | Daily Wod
METCON “Filthy Fifty” For time: 50 Box jump (24, 20) 50 Jumping pull-ups 50 Kettlebell swings (35, 25) 50 Walking Lunges 50 T2B or Knee Lifts 50 Push press (45, 35) 50 Back Extensions (or supermans) 50 Wallballs (20, 14) 50 Burpees 50 Double unders L2: (40...
by clippercitycf | Jan 7, 2018 | Daily Wod
STRENGTH 1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s. 2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s. METCON “Zoro” In a 5:00 Window: Row 750 Meters Remaining time: Squat...
by clippercitycf | Jan 4, 2018 | Daily Wod
STRENGTH 1 Rep Max Clean & Jerk in 8-10 sets Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 + 3. – Work to a challenging set of 3 Front Squat + 3 Push Press. 2) Work on Power cleans for reminder of time. METCON “Open WOD 17.4” AMRAP...
by clippercitycf | Jan 3, 2018 | Daily Wod
STRENGTH 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 – high hang + hang + below the knee. METCON 5 Rounds with a partner for QUALITY: Sledpush Sprint x 100 meters (light to moderate weight on sled) 2 Turkish Get-up (1 each side) Ring Rows x 12...
by clippercitycf | Jan 3, 2018 | Daily Wod
STRENGTH Shoulder Press: 1RM. Rest 2:00 METCON ”Open WOD 12.3” AMRAP 18: 15 Box Jumps (24, 20) 12 Push Press (115, 75) 9 T2B L3: (95, 65) L2: (20, 15) (75, 55) (Knee Lifts) L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat...
