by clippercitycf | Aug 21, 2017 | Daily Wod
Conditioning AMRAP 26: Row 500 Meters 12 Burpees 12 T2B 12 Box Jumps (24, 20) L2: (Knee Lifts) (20, 15) L1: (Abmat Sit-ups) (20, 15 Step-ups) *Sub 400m run, or 60s Bike or Ski Erg for rowing if rowing is not a viable option. Finisher 1a) Russian Swings: 3 x 15, AHAP....
by clippercitycf | Aug 20, 2017 | Daily Wod
Strength 1) Back Squat: 5 x 3 @75%. Rest 2:00 – Use 1RM from Last month or a moderate weight for all 5 sets. – Begginer: 5 x 5 adding if form permits. 2a) Squat Clean Thruster: Warm-up for Metcon. Rest 60s. 2b) Pull-up Set-up/Warm-up. Rest 60s. Conditioning “Fran” For...
by clippercitycf | Aug 17, 2017 | Daily Wod
A) Warm-up 2 Sets of: 15 Russian Swings (squeeze glutes at top) X-Band Walk x 5 steps backward/5 forward Glute Hip Bridge Singe Leg x 5 ea (1 ct a top) B) Prep With an empty barbell, 2 sets of: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Goodmornings *Add light...
by clippercitycf | Aug 16, 2017 | Daily Wod
A) Warm-up Alternating Tabata: 1a) Hollow Rocks 1b) Air Squats Then grab all equipment for the metcon: – 10 Front Rack Reverse Lunges – 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip – 20 Russian Twists with a plate B) Mobility Tissue Work Foam Roll x 10...
by clippercitycf | Aug 15, 2017 | Daily Wod
A) Warm-up With a barbell: – 5 Thrusters – 5 Push Press – 5 Rows *Add weight – 3 Push Jerk – 3 Split Jerk * Add some weight and put barbell in rack – 3 Jerk. Athlete choice of Style. B) Activation 2 Sets of: 15-20 Banded Pull-aparts 15-20 Banded Pushdowns 10s Foam...
by clippercitycf | Aug 14, 2017 | Daily Wod
A) Warm-up Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals: -Single-arm KB Swing (both sides) -KB Windmill -Goblet Squat -KB Push Press (both) -KB Swing -Figure 8 (both directions) etc.. B)...
