by clippercitycf | Dec 18, 2017 | Daily Wod
Strength/Skill Rowing Technique *Group your athletes up and go through your favorite rowing drills. Metcon AMRAP 25: Row 500 Meters 40 Double Unders 20 Walking Lunges (BW) 10 Hollow Rocks L2: (60s of Double Under Attempts) L1: (50 Single...
by clippercitycf | Dec 17, 2017 | Daily Wod
Strength 1) Zercher Box Squat: 2RM. Rest 2:00 – Use a 13-15″ Box. – Build to a 2RM in 6-8 sets. – Beginner: Heavy-ish set of 2. 2) Overhead Squat: Work up to desired weight for metcon in 3-4 Sets. Metcon “Tunnel Vision” 4 RFT: 21...
by clippercitycf | Dec 14, 2017 | Daily Wod
Strength 1) Wide Stance Box Squat: 8 x 3 @65%, every 60s. – Use a 15″ Box (parallel) 2) Metcon DB Warm-up x 2 Rounds of: 5 DB Power Cleans 5 DB Thrusters 5 Burpees Rest 90s. These are done at game speed. Metcon In 4:00 Window: 20 DB Power Cleans (50, 30)...
by clippercitycf | Dec 13, 2017 | Daily Wod
GPP 10 Rounds of: Single Arm Farmer Carry x 50 feet each (70, 53) 30s Hard Effort Row, Bike or 50 meter Shuttle Sprint Rest 60s. *Score = what you ate for breakfast today. Don’t lie =) Finisher 3 Sets of: 20 Banded Lat Pulldowns 15 DB Front Raises 10 KB Hammer...
by clippercitycf | Dec 12, 2017 | Daily Wod
Strength 1a) Hang Power Snatch: 6 x 3 @70%. Rest 90s. – This is 6 “work sets” – take 3-4 sets to build to a moderate weight. – Beginner: Work technique with a light bar 1b) Banded Pull-apart at eye level: In between sets of Hang Power...
by clippercitycf | Dec 11, 2017 | Daily Wod
Metcon 10 Minutes of: Pose Running Drills + Practice Metcon 4 Rounds of: Run 400 Meters Rest 30s Run 200 Meters Rest 2:00 Beginner: 4 Rounds of: Run 200 meters Rest 30s Run 100 Meters Rest 2:00 *Score = total time *Alternate Options 4 Rounds of: Row 400 Meters, 60s...
