by Steve La | Nov 8, 2022 | Uncategorized
WOD Warm-up2-3 Rounds200/150m Row Sprint5/5/5 Single Arm KB Swing + Windmill + Single Arm Thruster (e/side)20sec Hanging L-Tuck HoldRest 60-90sec, then repeat Conditioning4 Rounds for Time (Rx+ 5 Rounds) – 30 Minute Time Cap:A. 12 Alternating DB Snatch (50/35) |...
by Steve La | Nov 7, 2022 | Uncategorized
WOD Warm-up2 Sets15e/side Single Leg Calf Raise12-15 Rig Assisted Sissy Squat*12e/side Side Plank Powell Raises10 Alternating Push-up Pike Toe Touch200m Run Strength5 Sets2 Push Press (3sec pause overhead)6-8 e/arm Single Arm DB RowRest 1-2 Minutes Aim to go slightly...
by Steve La | Nov 6, 2022 | Uncategorized
WOD Warm-up2 Sets5 BB Kang Squats (goodmorning + squats)5 Strict Press5 Thrusters5 Hang Clean Pull5 High Hang Power Clean (from hip) StrengthClean Complex4 Sets – Build weight on each set as technique allows 2 Clean Pull + 2 Power Clean Start your working set at...
by Steve La | Nov 4, 2022 | Uncategorized
WOD In memory of Staff Sergeant Michael Ollis. SSG Ollis was a Non-Commissioned Officer in B Company 2-22 IN. On August 28, 2013, an attack on Forward Operating Base Ghazni in Afghanistan took place involving grenades, mortars, rockets, and a 3,000-pound bomb. Ollis...
by Steve La | Nov 3, 2022 | Uncategorized
WOD Warm-up20/15 Calorie Bike into Dynamic Warm-up 2 Sets20sec Heel Sit or 10 Reverse Nordic Curls10 Dive Bomber Push-ups20sec Side Plank Holds (e/side)15 Pulsing Split Stance (e/side) StrengthEMOM x 8mins6 Front Squats (20X0 – 2sec descent) *Start at the same...
