by Steve La | Jan 13, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, T-Spine, Lats, Legs Primer 5 Inchworms 10 Dive Bombers 10 Alt Spiderman w/ Twists 12 Alt Tripod w/ OH Reach Strength 4 Sets: 8 Bent Over Rows 12 Russian KBS 2 e/arm Turkish Get-Ups Conditioning In teams of two: Alternate every 5...
by Steve La | Jan 12, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 10 Supinated Pullaparts 20s Side Plank Holds 15 Bent Over Rows Strength Push Press: Find 1RM Conditioning AMRAP in 16 min: 12 Alt FR Lunges (95/65) | (115/75) 10 Bar-Facing Burpee 8 C2B Pullups | Bar MU Rest 1...
by Steve La | Jan 11, 2021 | WOD
WOD Mobility PVC Pipe Warmup Medball T-Spine Stretch Medball T-Spine: https://youtu.be/mOEpmTo8uuE?t=3 Primer 2 Sets 8e/side HK BU KB Press 8e/side HK KB Windmills 10 Supine Toe Touches HK BU KB Press: https://youtu.be/JxjgdJcGxng HK KB Windmills:...
by Steve La | Jan 10, 2021 | WOD
WOD Mobility LX Ball Smash (T-Spine, Hips/Upper Glutes, Adductors) Primer 5 e/side Hip Airplanes 10 BB Goodmorning + Squat 10 BTN (Behind the Neck) Press* 10 OHS *Wide Grip Strength Back Squat: 5×5 @ 85% of 5RM from last week If you missed the 5RM, use 70-75% of...
by Steve La | Jan 8, 2021 | WOD
WOD Mobility PVC Pipe Warmup Primer Game: Dodgeball Conditioning In teams of two, alternate stations to complete as many rounds and reps as possible in 24 minutes of: 8 Ground to Overhead (115/75) 8 Pull-Ups 100M Sprint Rx+ = C2B...
