by Steve La | Dec 23, 2020 | WOD
WOD Mobility/Primer 10cal Bike 10 Alt Spiderman w/ Twist 10 Alt Tripod w/ Overhead Reach 10 Alt Lateral Lunges 10 Poor Man’s Leg Curl Conditioning “12 Days of CrossFit Wylie” 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4...
by Steve La | Dec 22, 2020 | WOD
WOD Mobility LXB Pec/Front Delt Child’s Pose Arm Bar Stretch Primer 2 Sets 5 Bent Over Scarecrows (2.5-5lbs plates) 3 Tempo Pushups (33X1)* 8 BB Thrusters Strength Bench Press: Warmup then 4 heavy sets of 4 Conditioning AMRAP in 10 min: 20 Wallballs (20/14) 20...
by Steve La | Dec 21, 2020 | WOD
WOD Mobility LXB Roll (T-Spine/Traps, Glutes/Hips) Kneeling Stretch Primer 2 Sets 15sec Single Arm Planks (e/side) 5 BB Goodmorning + Squat 15sec Chinup Hold Strength Deadlift: Warmup then 5 sets 2 @85% (not touch & go) Conditioning 4 Rounds of 3 min on / 1 min...
by Steve La | Dec 20, 2020 | WOD
WOD Mobility BB Trap/Tricep Smash Pec/Lat Stretch Cossack Squat Holds Primer 2 Sets 5e/side Hip Airplanes (assisted) 5e/leg Tempo Skater Squats (3s descent) 8 Dive Bomber Pushups Strength Paused Back Squat: Find 2RM with 5 sec pause at the bottom of each rep....
by Steve La | Dec 18, 2020 | WOD
WOD Mobility Double Pigeon Stretch Child’s Pose Frog Stretch Primer 2 Sets 10 Banded Passthroughs 12-15 Ring Rows 3e/leg 3-Way Lunge 200m Jog (last set) Conditioning In teams of two, complete for Time (one person working at a time): 2000M Bike 100 Double Unders...
