by Steve La | Oct 29, 2020 | WOD
WOD Mobility LXB Pec/Trap Roll PVC Pipe Warmup Primer 5 Inchworms 10 Alt Scorpion Twists 10 Alt Cossack Squats 10 Alt Tripod w/ Reach 200m Jog Conditioning “Hotshots 19” 6 Rounds for Time of: 30 Squats 19 Power Cleans (135/95) 7 Strict Pull-ups 400m...
by Steve La | Oct 28, 2020 | Uncategorized
WOD Mobility Banded Stretches (Upper/Lower) Cobra Stretch Kneeling Stretch Primer 2 Sets 10 Swimmer’s Stretch 10 Alt Bottoms-Up KB Reverse Lunge 10e/side KB Windmills Strength 5 sets: 7 Good Mornings (same or more than last weeks sets of 6) 3 Shoulder Press...
by Steve La | Oct 27, 2020 | WOD
Happy Birthday Daniel! WOD Mobility Hamstring Smash Couch Stretch Pigeon Stretch Primer 2 Sets 15s e/side Copenhagen Plank Holds 10 Poor Man’s Leg Curl 5e/leg Skater Squats Strength Back Squat: 50/5, 70/3, 80/1, 90/1, 95-101/1, 101+/1 Conditioning 1000M Row for...
by Steve La | Oct 26, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Triceps, Glutes, Quads) Primer 10 Banded Passthroughs 15 Banded Supinated Pullaparts 6e/side HK Banded Pallof Press + OH Press 8e/leg SL Toe Touch Strength Push Jerk: 15 min to work up to a heavy triple Conditioning...
by Steve La | Oct 25, 2020 | WOD
Happy Birthday Mel! WOD Mobility LXB Traps/Hips/Foot Child’s Pose Pigeon Stretch Primer 15s e/arm Single Arm Planks 5e/leg Hip Air Planes 5e/leg Fwd+Bwd Lunge Strength Front Squat: Build to 90% for 1 set of 2 Conditioning 6 Rounds for Time: 4 Squat Cleans...
