by Steve La | Mar 18, 2021 | WOD
WOD Mobility **Start Mobility/Primer as soon as you get to class** Foam Roll: T-Spine, Lats, Glutes, Quads LXB/BB: Trap Smash, Box Hamstring Smash Primer 2 Sets 5 Dive Bomber Pushups 5 Strict Pullups 5e/leg Box Blast Off 5 Box Jumps Conditioning CrossFit Open Workout...
by Steve La | Mar 17, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Dynamic Warm-Up/Stretches Conditioning 4 Rounds (40s Work/20s Rest): Rower V-Ups KB Swing (53/35) Plank … and then 800m Jog
by Steve La | Mar 16, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes, Legs Thread the Needle Stretch 90/90 Stretch Kneeling Stretch Primer/Strength 4 Rounds Tabata (20s Work/10s Rest): Hollow Hold Glute Bridge Hold Superman Hold Pushup Hold Conditioning In Teams of 2, AMRAP for 20 Minutes:...
by Steve La | Mar 15, 2021 | WOD
WOD Mobility BB Smash: Trap, Tricep Child’s Pose Pigeon Stretch Frog Stretch Primer 2 Sets 10 Alt Reverse Lunge w/ OH Reach 15s e/side Skater Squat Hold 8e/arm KB Windmill Press Strength Paused Front Squats: 4 sets of 3 @ 70% 3 Second ACTIVE hold at bottom...
by Steve La | Mar 14, 2021 | WOD
WOD Mobility PVC Pipe Warmup Primer 10e/side Side Plank Thread the Needle 10 Alt Squat Hold + Thoracic Rotation 10 Scap Pull-ups 20sec Handstand Hold* Strength 3 Sets: 6-8 Shoulder Press @ 60-65% Max – 2 Chinups Conditioning AMRAP in 5 Minutes: 5 Power Snatch...
