by clippercitycf | Jul 10, 2017 | Daily Wod
A) Warm-up Worlds Greatest Stretch x 20s each pose, Then complete: 15 Hollow Rocks 20 Walking Lunges 25 Double Unders or Double Under Attempts 30 Shoulder Taps 25 Double Unders or Attempts 20 Walking Lunges 15 Hollow Rocks B) Conditioning Every 7:00 x 3 Sets: Row 750...
by clippercitycf | Jul 9, 2017 | Daily Wod
A) Warm-up 10 X-Band Walks Each Directions then grab an empty BB: 4 Deadlifts 4 Muscle Cleans 4 Front Squats 20s Pigeon Pose each side *Add weight 4 Deadlifts 4 Power Cleans 4 Box Jumps *Add weight 3 Deadlifts 3 Squat Cleans 3 Box Jumps (higher than last set) B)...
by clippercitycf | Jul 6, 2017 | Daily Wod
A) Warm-up Row 21 Calories then, X-Band Walks x 10 steps laterally each 10 Lateral Squats (Cossack Squat) (total) X-Band Walks, Forward/Backward x 10 steps 10 Lateral Squats 5 Single Leg Glute Bridge Right Leg (1 ct at top) 5 Single Leg Glute Bridge Left Leg (1 ct at...
by clippercitycf | Jul 5, 2017 | Daily Wod
A) Warm-up 5:00 PVC Game. When PVC hits floor all athletes complete 3 Burpees 5:00 Bodyweight Movements x 10 reps each Hollow Rocks Air Squats Walking Lunges Push-ups Sit-ups Scorpions Squat Thrusts B) Mobiltity Lax Ball or Softball – 60s in each glute C) GPP Teams of...
by clippercitycf | Jul 4, 2017 | Daily Wod
A) Warm-up 40 Mountain Climbers then, 100 Single Unders, Then Grab a light Dumbbell – 10 Alt DB Snatch from Floor – 10 DB Push Press ea arm – 10 DB Rows ea arm – 10 DB Windmills ea arm – 10 Push-ups B) Prep 2 Rounds of: 25 Banded Pushdowns 25 Banded Pull-aparts C)...
by clippercitycf | Jul 3, 2017 | Daily Wod
A) Warm-up Run 400 Meters then, 8:00 of Pose Running Drills. B) Mobility, 5:00 Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot C) Conditioning “Run Forrest” For time: Run 1 Mile 100 Burpees Run 1 Mile L2: (800m Runs) (75 Burpees) L1: (50 Burpees)...
