by clippercitycf | Apr 6, 2017 | Daily Wod
Warm up 5:00 Dynamic Then, 2 Sets of: 3 Power Cleans 3 Front Squats 3 Sumo Deadlifts 3 Bar Facing Burpees *10 X-Band Walks Forward/Backward Mobility Grab a light KB and perform: – 10 Goblet Lateral Squats each side – 10 Wide Stance Goblet Squats – 10...
by clippercitycf | Apr 5, 2017 | Daily Wod
Warm Up Run 200 Meters then, Grab an Empty BB: 5 Muscle Snatches 10 Reverse Lunges in Place 5 Hang Power Snatch 10 Air Squats 5 Power Snatch 10 Sit-ups 5 OHS 10 Supermans Mobility – Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch (this can be found...
by clippercitycf | Apr 4, 2017 | Daily Wod
Warm up 2 Rounds With a light KB 5 KB Push Press each 5 Single Arm Russian Swing each 5 KB Windmills each 5 Goblet Reverse Lunge each 5 Burpees Mobility Lax Ball, 30s on the following: – Pecs – Scapular – Triceps Strength 1) Shoulder Press: 1RM. Rest...
by clippercitycf | Apr 3, 2017 | Daily Wod
Warm up Tabata #1: 1a) Double Unders 1b) Squat Thrusts Tabata #2: 1a) Supermans 1b) Hollow Hold Spend 5:00 extra minutes getting warm for the conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4:...
by clippercitycf | Apr 2, 2017 | Daily Wod
Mobility 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 Accummulate :90 in the bottom of a (perfect) squat Strength Front Squat Box Squat: Work up...
by clippercitycf | Mar 30, 2017 | Daily Wod
Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – 6 Snatch-Grip Deadlifts 185/125 Station 2 – 8 Power Cleans 185/125 Station 3 – Side Plank x 45 seconds each side then… for time 1600m row
