Daily Workout

Body Compostion Testing Clipper Crew, Do you want to know what your made of? Well, here is your chance. On Thursday March 5th from 5PM to 7PM, DMC Measurements will be at the box. "Delivering the most in-depth and comprehensive body composition analysis available."...

WOD "Elizabeth" 15-12-9 Power Cleans 135/75 Ring Dips or “Heavy Elizabeth” 15-12-9 of: Power Cleans 185/125 Weighted Ring Dips 25/15

Strength 3 max effort Max Static Handstand Holds (freestanding if possible) WOD 1) For time: 30 C2B(muscle ups for added challenge) *Rest 2:00 between 1&2. 2) For time: 30 Clean & Jerks 135/95# *Rest 2:00 between 2&3. 3) For time: Row 60 Calories

Strength Backsquats 3 sets of 10 reps 65-70% WOD 10 min AMRAP 15 KB swings 53/35 10 KB Push Press 10 KB OHS

WOD "Annie" 50-40-30-20-10 Double Unders Sit-ups or "Annie Toe Touches" 50-40-30-20-10 Double Unders T2B

WOD "Fran" 21-15-9 Thrusters 95/65 Pull-ups or "Heavy Fran" 21-15-9 Thrusters 135/95 C2B

WOD "Cindy" 20 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats or "Mary" 20 min AMRAP 5 Handstand push-ups 10 Pistols, alternating legs 15 Pull-ups

Strength Weighted Ring Dips 5 sets of 3 Reps; work to a heavy weight WOD Climbing Ladder for 7 Minutes 3.6.9.12… Clean and Jerks, 135/95 C2B

Clippers CCC is representing at the Battle of Baltimore this Saturday. There will be no Saturday Class. Come check out the competition and throw your support behind your fellow athletes. First heat kicks off at 8 AM. Spectator room is limited, so the earlier the...

Strength 6 min AMRAP 1 Clean and Jerk, 205/135 2 Snatch, 165/115 3 Front Squat, 205/135 WOD 3 rounds 20 Wall Balls 20/14 3 Rope Climbs

Strength 60-:50-:40-:30-:20-:10 secs Plank WOD 3 Rounds: 10 Deadlifts 275/185 50 Double Unders

WOD 10 Min AMRAP 2 KB Snatches 53/35 2 Pull Ups 4 KB Snatches 53/35 4 Pull Ups 6 KB Snatches 53/35 6 Pull Ups 8 KB Snatches 53/35 8 Pull Ups 10 KB Snatches 53/35 10 Pull Ups Start back over at 2 and 2….. Strength 8 - 50 m sprints