by Steve La | Oct 18, 2020 | WOD
WOD Mobility Banded Upper/Lower Stretch Primer 2 Sets 3 Inchworms 5 BB Goodmorning/Squats 10 BB Rows 10 Hollow/Arch Swings Strength Power Clean: Build to Heavy Single 3-3-3-2-2-1-1 Conditioning AMRAP in 8 Minutes: 3 Power Cleans (185/125) 6 Pull Ups 9 Burpee Over Bar...
by Steve La | Oct 16, 2020 | WOD
WOD Mobility/Primer PVC Warm-Up PVC Game Conditioning For Time, In teams of two with 1 person working at a time: 100 Hang Power Clean (95/65) 2x200M Medball Run (20/14) 75 Push Press (95/65) 2x200M Medball Run (20/14) 50 Pull-Ups 2x200M Medball Run (20/14) 25 Burpee...
by Steve La | Oct 15, 2020 | WOD
Happy Birthday Colin! WOD Mobility Pigeon Stretch Frog Stretch Low Dragon Stretch Deep Squat Hold Primer 2 Sets 15s e/leg Copenhagen Plank 6e/side KB Shoulder Press + Windmill 8e/side KB Crossbody RDL Strength Back Squat: 5 sets of 3 @ 80% Conditioning Four rounds for...
by Steve La | Oct 14, 2020 | WOD
WOD Mobility Lower Body Foam Roll Psoas Smash Kneeling Stretch Primer 10 Downdog + Cobra 3e/leg 3-Way Lunge 10 Max Effort Row Pulls 100m Jog Conditioning 1 Mile Run for Time rest exactly 5 minutes 2K Row for...
by Steve La | Oct 13, 2020 | WOD
WOD Mobility Banded Upper/Lower Stretch Primer 10 Cat/Cows 10 Alt Spiderman w/ Twist 10 BB Bent Over Rows 10 BB Strict Press 10cal Bike Strength Shoulder Press: 5-5-3-2-1 up to heavy single Strict Pullups: 4-5 sets of 5-8 reps (medium difficulty) Conditioning 30sec on...
