by Steve La | Oct 26, 2022 | WOD
WOD Warm-upLXB Smash: Upper body (pecs, traps, rotator cuff) 2 sets:15/12 Calorie Row8 Cat Cow Stretch10 Alternating Scorpion Twists12 Alternating Tripod w/ Overhead Reach Strength3-4 Sets3-5 Skin the Cat (scaled)*10-15 GHD Sit-ups or 20-30sec Hollow Hold3e/side KB...
by Steve La | Oct 25, 2022 | Uncategorized
WOD Warm-upUpperbody Banded Stretch + Banded Dynamic Warm-up 2 Sets5 BB Goodmorning into Squats5 Behind the Neck Push Press5 Hang Muscle Snatch5 Hang Power Snatch5 OHS Conditioning4 Rounds for Time (Rx+ 5 Rounds) – 30 Minute Time Cap:A. 12 Hang Power Snatch...
by Steve La | Oct 24, 2022 | Uncategorized
WOD Warm-up2 Sets15/12 Calorie Row12-15 Supinated Banded Pull-apart10 Banded Prone Passthrough3 Tempo Chin-up (3sec descent) Strength4 Sets4 Push Press (31X1)*1-2 Minute rest between sets *3sec descent, pause 1sec at bottom, up fast, 1sec pause at top Conditioning4...
by Steve La | Oct 23, 2022 | WOD
WOD Warm-up2 Sets:6 Hollow Arch Kips + 6 Knee 2 Elbow | 6 Kipping Hip to Bar10 Sumo BB Goodmorning12-15 Box Poor Man Leg Curl6e/leg Box Blast Off Strength5 sets for load:8 deadlifts ConditioningAMRAP in 12 Minutes:1-2-3-4-etcPower Clean (135/95) |...
by Steve La | Oct 21, 2022 | WOD
WOD Buy-in: 800m Partner Run then complete 4 rounds:80-60-40-20Russian KBS (70/53)10-20-30-40Burpee T2B*200m Partner DBall Carry after every round (80/50) Buy-out: 800m Partner Run
