by clippercitycf | Jan 2, 2018 | Daily Wod
STRENGTH 1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00 – Work up to a challenging set. – These are NOT done touch n go. Reset on each rep. – Goal for today is 80% of 1RM. – Beginners: 5 x 5, only adding weight if form permits....
by clippercitycf | Jan 2, 2018 | Daily Wod
STRENGTH Paused Front Squat: 5 x 3 @80%, every 90s. METCON Every 4:00 x 5 Sets: 30s Max Effort Row 20 Air Squats 10 KBS (70, 53) Rx+:(Alt. Pistols, total) (88, 70) L3: (53, 35) L2: (45, 30) L1: (20s AB) (12 Air Squats) (35, 25 Russian...
by clippercitycf | Jan 1, 2018 | Daily Wod
METCON “Tabata Something Else” 8 intervals of 20s Work/10s rest 1) KBS (53, 35) 2) Alternating Step-ups (35, 25 Dumbbells) (24, 20) 3) Assault Bike (or Ski Erg or Rower) 4) Abmat Sit-ups 5) Double Unders 6) Mountain Climbers *Score = Total Reps L2: (45,...
by clippercitycf | Jan 1, 2018 | Daily Wod
METCON 1) 5 Rounds of: 60 yard Sledpull Powerwalk @heavy. Rest 60s. Then, Rest 60s before proceeding to #2 2) 5 Rounds of: Farmer Carry x 60 yards. Rest 60s. Then, Rest 60s before proceeding to #3 3) 5 Rounds of: 200 Meter Shuttle Sprint. Rest 60s. 50 Meters out, 50...
by clippercitycf | Dec 28, 2017 | Daily Wod
Strength/Skill Sumo Deadlift off 2″ mats or plates: Build to a heavy “technical” single in 8-10 sets. Rest 2-3:00. – use 2″ mats or 25# plates so bar is slightly elevated off floor. – Sets may look something like 3,3,2,1,1,1…....
by clippercitycf | Dec 27, 2017 | Daily Wod
Metcon EMOM 20: Run 100 Meters (50m out/50m Back) *Alternate Options Row 100 Meters Ski Erg x 20s Assault Bike x 20s Sledpush x 20s GPP AMRAP 10: 50 Foot Bottoms-up KB Carry each (light) 100 Foot Single Arm Farmer Carry each (heavy) Plank Complex (side + elbow + side...
