by Steve La | Nov 22, 2020 | WOD
WOD Mobility Double Pigeon Frog Stretch Kneeling Stretch Primer 2 Sets 15s e/side Copenhagen Planks 12 Poor Man’s Leg Curl 6e/side Hip Air Planes (use BB) Strength Back Squat: 6 sets of 2 @85-90% Rest 60 seconds between sets Conditioning For Time: 60 KB Swings...
by Steve La | Nov 20, 2020 | WOD
WOD Mobility PVC Pipe Warmup 5 Minutes: Abmat Volleyball Primer 2 Sets 8 Alt Downdog + Scorpion Twist 5 BB Goodmornings 5 BB OHS 3e/side Box Blast Off Conditioning In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5...
by Steve La | Nov 19, 2020 | WOD
WOD Mobility BB Trap/Tricep/Forearm Smash BB OH Stretch Cossack Squats Couch Stretch Primer 2 Sets 10 Alt Squat Hold w/ Thoracic Rotation 15-20s Chinup Hold 6 BB Squat Jumps Strength Clean and Jerk: 20 minutes to find max Only 2 misses allowed. Be smart and make small...
by Steve La | Nov 18, 2020 | WOD
WOD Mobility Foam Roll: Pec Stretch, Lats, Glutes, Legs Primer 2 Sets 8e/side HK KB Chop 10 Alt KB Hand Off (stay in RDL)* 10 Hollow Rocks *Right leg on 1st set, Left leg on 2nd set Conditioning 5 Rounds for Time: 300M Run 9 Heavy Russian KB Swings 12 Alt Renegade...
by Steve La | Nov 17, 2020 | WOD
WOD Mobility LXB Trap/Pec/Glute Smash 90/90 Stretch Cat/Cow Stretch Primer 2 Sets 10 Dive Bomber Pushups 10e/side Side Plank Thread the Needle 12 Alt BB FR Reverse Lunge Skill Clean Technique Work: 10-15 minutes of LIGHT technique work for Metcon Conditioning Max...
