by clippercitycf | Dec 26, 2017 | Daily Wod
Strength 1) Handstand Push-ups: Accumulate Volume. Rest 2:00 between sets. – There is no set reps/sets, but sets should be challenging, so reps should be between 2-5 per set. – Adv: 30-40 Reps Strict – Int: 20-30 Reps Kipping – Beg: Handstand...
by clippercitycf | Dec 25, 2017 | Daily Wod
Strength 1a) Power Clean: 4-5 x 3, up to a heavy 1.1.1 (5s). Rest 60s. – 1.1.1 (5s) = drop bar between reps and reset up. – Adv: Build to 85% of 1RM. – Int: Build to 75% of 1RM. – Beginner: Technique Work 1b) Wallballs: 4 x 5. Use a heavier...
by clippercitycf | Dec 24, 2017 | Daily Wod
Merry Christmas! Strength/Skill 1a) Goblet Box Squat: 3 x 8. Rest 60s. *13-15 Box. Sit back + stay tight + explode up. 1b) DB Single Leg RDLs: 3 x 8 ea. Rest 60s. 1c) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 60s. *All work should be able to be done with one weight...
by clippercitycf | Dec 21, 2017 | Daily Wod
Strength 1) Wide Stance Box Squat: 6 x 3 @70%, every 60s. – Use a 15″ Box (parallel) 2) Speed Pull Deadlifts: 6 x 1 @75%, every 30s. 3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height. Rest 60s. Metcon For time: 60 Goblet Walking...
by clippercitycf | Dec 20, 2017 | Daily Wod
Metcon In a 10 minutes Window: 40 Row or 400 meter Run Remaining time AMRAP: 15 MedBall Situps 20/14 10 Alternating Weighted Step-ups (45, 25) 5 Strict Pull-ups Rest 2:00 + Repeat L2: (35, 20) (5 Strict Band Assisted Chin-ups) L1: (Unweighted Step-ups) (5 Super Strict...
by clippercitycf | Dec 19, 2017 | Daily Wod
Strength Hang Power Snatch: 6 x 3 @75%. Rest 90s. – This is 6 “work sets” – take 3-4 sets to build to a moderate weight. – Beginner: Light loads focusing on technique Metcon “Complex A” 4 Rounds of: 8 Hang Power Cleans (115,...
