by Steve La | Nov 4, 2020 | WOD
WOD Mobility LXB Smash (Traps, Pecs, TFL & Upper Glute) Banded Lower Body Stretch Primer 2 Sets 10 Cat/Cows 10 Alt Glute Bridge w/ Reach 10 Alt Jumping Lunges 200m Row Conditioning 12 min AMRAP: 1000m Row 30 Pushups 40 Lunges 50 Situps 60 Squats Max Effort Burpees...
by Steve La | Nov 3, 2020 | WOD
WOD Mobility Pigeon Stretch Frog Stretch PVC Pipe Warmup Primer 2 Sets 5e/leg Skater Squats 5e/leg SL BB DL 10 BB Rows 10 Hollow Arch Kips Conditioning For Time: 3 Rounds: 15 Deadlifts (185/135) 5 Front Squats (185/135) 3 Rounds: 15 Pull ups 5 Front Squats (155/105) 3...
by Steve La | Nov 2, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Quad, Calf) Primer 10 Dive Bomber Pushups 10 BB Aipa Rows 10 Strict Press 200m Jog Strength Power Clean: Build to heavy single Conditioning 6 Rounds for Time (20 min cap): 200M Run 5 Shoulder to Overhead (155/95) 20 Abmat...
by Steve La | Nov 1, 2020 | WOD
WOD Mobility LXB Hamstring Smash Box Child’s Pose Armbar Stretch Primer 5e/side Deep Squat + Rotations 5e/leg Box Blast Off 5 BB Goodmorning + Squats 10s OHS Hold + 5 Squats Strength 3-Position Snatch 15-20 Minutes to work on snatch technique (Hip, Hang,...
by Steve La | Oct 30, 2020 | WOD
WOD Mobility Child’s Pose Low Dragon Deep Squat + Alt OH Reach 5 Minute Game: Dodgeball Primer 2 Sets 10 Dive Bomber Push-Ups 12 DB Reverse Flies (Light DB’s) 10 Alt DB Arnold’s Press Conditioning In teams of two, only one person working at a time,...
