by Steve La | Feb 5, 2021 | WOD
WOD Mobility Hamstring/Adductor Box Stretch Ragdoll Stretch Child’s Pose Pigeon Box Stretch Primer 2 Sets 5e/leg Box Blast Off 10 Alt Renegade Rows 10 DB Thrusters Optional: Abmat Volleyball (5 Minutes) Conditioning 20 min AMRAP: In teams of 3, with one team...
by Steve La | Feb 4, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 3e/leg 3-Way Lunges 10 Glute Bridges (1sec pause @ top) 12 Alternating Quadruped Shoulder Taps 10 BW Squat Jumps Quadruped Shoulder Taps: https://youtu.be/A44bJNqJIw8 Strength Front Squat: Build to a heavy, but perfect, 1RM...
by Steve La | Feb 3, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Primer 2 Sets 10 Dive Bomber Pushups 15s e/arm Single Arm Planks (Prone) 30 Double/Single Unders Strength 4-5 Sets 5e/arm Single Arm DB Push Press* 10 BB Pendlay Rows 30s Weighted Planks *Controlled descent Conditioning EMOM...
by Steve La | Feb 2, 2021 | WOD
WOD Mobility LXB Smash (Pecs, Traps) Couch Stretch Armbar Stretch Primer 4 Rounds (15s On/15s Off) Hollow Hold Superman Hold Mid Pushup Hold Prone T Iso-Hold* Prone T: https://youtu.be/8miM0TRR0CU *Optional weight Conditioning In Teams of 2 AMRAP for 20 minutes: 1000m...
by Steve La | Feb 1, 2021 | WOD
WOD Mobility Foam Roll (T-Spiner, Glutes, Quads) Child’s Pose Kneeling Stretch Primer 2 Sets 6 Alt Tripod w/ Reach 8e/side KB Windmill Press 6e/side KB SA Rows Strength Hang Power Clean + Jerk: 12 min to find Max Conditioning 4 Rounds for Time (16 min cap): 200m...
