by Steve La | Nov 10, 2020 | WOD
WOD Primer Banded Stretch (Leg/Hip) Frog Stretch Low Dragon Stretch Strength Front Squat: Build to a heavy double Conditioning For Time (20 min cap) 1000M Row Then 3 Rounds: 30 Wallballs (20/14) 10 Deadlifts...
by Steve La | Nov 9, 2020 | WOD
WOD Mobility BB Trap & Tricep Roll Double Pigeon 90/90 Hip Stretch Primer 10 Dive Bomber Pushups 10 Superman Extensions 5e/side BB Assisted Hip Airplanes 5 BB OHS Strength 3 Sets 6-10 Horizontal Ring Row 10-15 Ab Wheel or GHD Sit-up 8-12 Strict Bar Dip...
by Steve La | Nov 8, 2020 | WOD
WOD Mobility Pec Stretch (on Roller) Foam Roll (T-Spine, Glutes, Calves) Runner’s Stretch Primer 2 Sets 6e/side SL KB DL 3e/side KB Half Turkish Get-Ups (to bridge) 100m Jog Strength Push Press: Build to a Heavy Double then 3 sets at 10% less than best...
by Steve La | Nov 6, 2020 | WOD
WOD Mobility Box Pigeon Stretch Box Child’s Pose Kneeling Stretch Primer 2 Sets 3 Inchworms 10 Poor Man’s Leg Curl 15s Wall-Assisted Handstand Hold Conditioning In teams of two, alternating stations: 6 Rounds for Time: 10 Shoulder to Overhead (95/65) 15...
by Steve La | Nov 5, 2020 | WOD
WOD Mobility Banded Rig Stretch (Upper) Calf Stretch Cossack Squats Primer 2 Sets 6e/side HK KB Windmills 10 Alt Quadruped KB Pullthroughs 6 BB OHS Strength 6 sets: 15 Meters Farmer’s Walk 1 Min Weighted Plank Conditioning 5 Rounds for Time: 200M Medball Run...
