by clippercitycf | Jun 6, 2017 | Daily Wod
A) Warm-up Abmat Pizza Game Then, 3 Presses from Split 3 Push Press 3 Split Jerks 3 Bent-over Rows 10 Hollow Rocks *Add weight x 2 rounds With above mix in 10 Scap Push-ups 20 Banded Pull-aparts B) Strength EMOM 12: ODD Minutes: 2 Split Jerks @75% EVEN Minutes: 15-20s...
by clippercitycf | Jun 5, 2017 | Daily Wod
A) Warm-up Run 400 Meters or Row 500m then or Assault Bike x 60s, 8 Burpees 20 Ft. Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats Run 200m or Row 200 or Assault Bike x 30s. B) Conditioning EMOM 40: Minute 1: 200 m run Minute 2: 45s Row Minute 3: 12 Burpees Minute 4:...
by clippercitycf | Jun 4, 2017 | Daily Wod
) Warm-up Dynamic Warm-up x 5:00 + With a empty BB: 10 Sumo Deadlifts 10 BB Thrusters 20 Double Unders 10 BB Rows 20 Double Unders 10 Front Rack Reverse Lunges 20 Double Unders B) Mobility Banded Hip Mobility x 60s each – Attach band to rig and place in hip crease....
by clippercitycf | Jun 1, 2017 | Daily Wod
A) Warm-up 5:00 Dynamic then, 2 Sets. Add weight for set 2 10 RDLs 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans B) Activation Glute Activation 2 Rounds of: – X-Band Walks x 10 each direction – Miniband walks x 10 steps each direction – Single Leg Glute Bridge x...
by clippercitycf | May 31, 2017 | Daily Wod
A) Warm-up Limber 11 Limber 11 Covers mobility. B) Skill Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for...
by clippercitycf | May 30, 2017 | Daily Wod
A) Warm-up 5:00 Dynamic then grab a PVC 2 Rounds of: 8 Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts B) Prep Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon Overhead Squats Double Unders...
