by Steve La | Mar 7, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 3 Inchworms 15sec Side Plank Hold 15sec Weighted Skater Squat Hold 8cal Bike Strength 4 Sets 4 Deadlifts @ 75% NOT T&G 6-8 Strict Pullups Conditioning AMRAP for 12 Minutes: 3-6-9-12-etc… Calorie Bike Devil’s...
by Steve La | Mar 5, 2021 | WOD
WOD Mobility/Primer BB Smash: Trap, Tricep, Forearm BB OH Stretch (on rig) Dynamic Warm-Up Strength Front Squats: Warmup, then 4×3 @ 80% Conditioning In teams of two, AMRAP in 16 Minutes: 400m Partner DBall Carry (80/50) 20 Clean and Jerk (135/95) 20 Burpee Over...
by Steve La | Mar 4, 2021 | WOD
WOD Mobility Pigeon Stretch Frog Stretch Samson Stretch Primer 10 Downward Dog + Cobra Stretch 10 Alt Downward Dog + Hip Opener 5e/leg Single Leg Toe Touch 5 BB Goodmornings + Squat 10 BB Thrusters 10 Calorie Row Downward Dog + Hip Opener: https://bit.ly/3uUwRdj...
by Steve La | Mar 3, 2021 | WOD
WOD Mobility Foam Roll: Trap/T-Spine, Hips/Glutes, Calves Psoas Smash Primer 2 Sets 10e/side Side Plank Thread the Needle 10 Glute Bridges 15s Seated Pike Up Holds 200m Jog Seated Pike Up (Rx): https://bit.ly/3e5xgDD Modified: https://bit.ly/3bYPX9p Strength 4 Sets 10...
by Steve La | Mar 2, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 8e/arm KB Windmill Press 5 BB BTN Push Press 5 BB Paused OHS 10cal Row Strength Snatch from Hip + Hang Snatch: Warm-up, then 4 sets of 2 @ 70% (1 rep = Snatch from Hip + Hang Snatch) Conditioning For Time: 21-15-9 OHS...
