by clippercitycf | May 9, 2017 | Daily Wod
Warm-up 3 Rounds of 20 work/10 rest: 1a) Single Unders 1b) Light DB Push Press 1c) DB Hammer Curls (same DBs) 1c) Double Under (or attempts) Prep 2 Sets of: 10 Push-ups 15 Banded Pull-aparts 20 Pushdowns Strength Speed Close Grip Bench Press: 5 x 5 @55%, every 60s....
by clippercitycf | May 8, 2017 | Daily Wod
Warm-up Grab a KB and complete and a Jump Rope: 10 Russian Swings 10 Hollow Rocks 10 SDHP 30 Double Unders or 30 Single Unders 10 American Swings 10 Hollow Rocks 10 SDHP 30 Double or Single Unders Conditioning 5 Rounds of 40s Work/20s Rest: 1a) KBS (53, 35) 1b) SDHP...
by clippercitycf | Apr 20, 2017 | Daily Wod
Warm up Limber 11. This warm-up is a complete warm-up that encompasses mobility drills. Feel free to include your favorite aspects of this. Mobility Limber 11 Continued Strength EMOM 10: 2 Sumo Deadlifts for Speed @80% – Reset on each rep – No Box Jumps this week –...
by clippercitycf | Apr 19, 2017 | Daily Wod
Warm up 1 Round of: Run 200m 15 Sit-ups Run 200m 15 Push-ups Run 200m 15 Air Squats Mobility Worlds Greatest Stretch x 30s each pose. Metcon Teams of 3 in 25:00 complete: 120 DB Step-ups (24, 20) (Two, 45s, 25s Kettlebells or Dumbells) 120 Abmat Situps Remaining time...
by clippercitycf | Apr 18, 2017 | Daily Wod
Warm up 30 Jumping Jacks then, 3 Rounds of w. a light barbell: 10 Bent-over Rows 10 Push Press 5 Power Snatch 5 Yoga Push-ups *Start with an empty bar and add weight each set. Prep 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-aparts (1 set behind neck/1 set in front)...
by clippercitycf | Apr 17, 2017 | Daily Wod
Warm Up Dynamic Circle Warm-up + Tabata Double Unders Mobility – Lax Ball on Calves x 30s each – Banded Ankle Mobility x 15 each – Pistol Set-up Skill Pistol Practice Scaling Options: – Post or band assisted – Box Pistol – Single Leg Movement ie. lunge Metcon For...
