by clippercitycf | Aug 3, 2017 | Daily Wod
A) Warm-up X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then Grab a Barbell: – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat) – 3 Power Snatch + 2 OHS – 2 Squat Snatch B) Mobility/Prep – Spend 5:00...
by clippercitycf | Aug 2, 2017 | Daily Wod
A) Warm-up 5:00 General Movement (Burpees, Supermans, Scorpions, Jumping Jacks, Squat Jumps, etc) Then w. a PVC: 10 Pass Thrus 10 Around the World (total) 5 Muscle Snatch 5 OHS B) Prep, 5:00 Wall Slides: Accumulate 25 Reps at a slow tempo. Arms at 90 degrees C) Skill...
by clippercitycf | Aug 1, 2017 | Daily Wod
A) Warm-up 5:00 Dynamic Circle then w. a barbell/medball: 5 Shoulder Press 5 BB Barbell Rows 10 Wallballs 25 Banded Pushdowns *Add weight + Repeat B) Mobility Lax Ball x 30s each in: – Pecs – Scapular – Tricep C) Strength 1) Shoulder Press: 1RM. Rest 2:00 – Take 8-10...
by clippercitycf | Jul 31, 2017 | Daily Wod
A) Warm-up, 10:00 Box Programming Dynamic Warm-up B) Mobility/Prep Tissue Work: Lax Ball or Softball in Glute x 60s each Then set-up Sled Pushes with weights C) Conditioning 1) 5 Rounds of: 40 Yard Heavy Sled Push. Rest 60-90s. or Sledpull Powerwalk Alternate Option:...
by clippercitycf | Jul 31, 2017 | Daily Wod
A) Warm-up 5:00 Dynamic then, X-Band Walks x 2 sets: 10 steps in each direction Spend no more than 5:00 on this + 20 Walking Lunges 10 Sumo Deadlifts (empty BB) 10 Russian Swings B) Prep Core Activation: Reverse Crunch + Deadbugs: 2 x 10. *in between sets complete 3...
by clippercitycf | Jul 27, 2017 | Daily Wod
A) Warm-up X-Band Walks x 2:00 Then w. a PVC – 10 Pass Thru – 10 Around the World – 10 OHS Then Grab a Barbell: – 5 Snatch Grip Deadlifts – 5 Muscle Snatch from below knee – 5 OHS (or Front Squat) – 3 Power Snatch + 2 OHS – 2 Squat Snatch B) Mobility/Prep – Spend 5:00...
