by Steve La | Oct 23, 2020 | WOD
WOD Mobility Cobra Stretch Frog Stretch Downdog + Spiderman Twists Primer 2 Sets 8e/leg SL BB Row 10 BB High Pulls 5 Strict Pullups Conditioning In teams of 2, one partner working at a time, 3 Rounds for Time: 50 Air Squats 40 Deadlifts (185/125) 30 Pullups 1000M...
by Steve La | Oct 22, 2020 | WOD
WOD Mobility PVC Pipe Warmups Primer 2 Sets 10 Alt OH Reach in Squat 10 Alt Tripod w/ Reach 5 Box Jumps 2 Wall Walks Strength Thruster: Build to Heavy Single, from the floor Conditioning “The Champs ’13” AMRAP in 13 minutes: 30 Wallballs (20/14) 10...
by Steve La | Oct 21, 2020 | WOD
Happy Birthday Edith! WOD Mobility Lower Body Banded Stretch Pigeon Stretch Armbar Stretch Runner’s Stretch Primer 2 Sets 10 Cat/Cows 10e/side Glute Bridge SA KB Press 10e/side Kneeling KB Chops Strength 4 sets: 6 Good Mornings @ 3011 tempo Max -2 Push-Ups @...
by Steve La | Oct 20, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Quads) Primer 2 Sets 10s e/side SA Bird Dog Planks 10e/side KB Press + Windmill 5e/leg KB SL DL Strength Deadlifts: 50/4, 60/4, 70/4, 80/2, 85/2, 90/2 Conditioning 3 Rounds for total Reps: 1 Minute Max Cal Row 1 Minute...
by Steve La | Oct 19, 2020 | WOD
Happy Birthday Kristy VR! WOD Mobility LXB Hamstring Roll LXB T-Spine/Traps Lower Back/Hip Box Stretch Primer 2 Sets 5 Dive Bomber Pushups 5e/leg Box Blast Off 5e/arm Single Arm Ring Row 100m Jog Strength 4 Sets: 15-20 Weighted Situps or GHD Situps 8-10 Strict Pullups...
