by Steve La | Oct 6, 2020 | WOD
WOD Mobility Thread the Needle Arm Bar Stretch Cossack Squats Primer 10 Banded Passthrough 12 Banded Supinated Pullaparts 10 BB Bent Over Row 10 Alt FR Reverse Lunge Strength Shoulder Press: Find 2RM Conditioning 3 rounds for time: 10 Clean & Jerks (115/75) 15...
by Steve La | Oct 5, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Quads) Primer 2 Sets 10 Alt Tripod w/ Reach 20s e/side Side Planks 10 Max Effort Row Pulls Strength 4 sets: 3 e/s Turkish Get Up 10 e/s KB Topside Halfmoons 10 Box Jumps Conditioning AMRAP in 15 minutes: 200M Run 15...
by Steve La | Oct 4, 2020 | WOD
WOD Mobility Squat-Lunge Stretch Frog Stretch Child’s Pose w/ Reach Primer 6e/side Hip Air Planes 5e/side Skater Squats 10 BB Thrusters 200m Jog Strength Back Squat: 5 sets of 3 up to heavy set Conditioning 3 rounds for time: 400 Meter Run 10 Front Squats...
by Steve La | Oct 2, 2020 | WOD
WOD Mobility Pigeon Stretch Child’s Pose (Box) Kneeling Stretch Primer 2 Sets 10 Alt Tripod w/ Reach 5 Tempo Goblet Squats (31X1) 10 Hollow Arch Swings Conditioning 12 rounds for time, in teams of 2, alternating complete rounds: 6 Pull-Ups 8 Box Jumps (24/20) 10...
by Steve La | Oct 1, 2020 | WOD
WOD Mobility PVC Warmup Primer 10 Squat Hold + Alt OH Reach 10 BB Goodmorning 10 BB Overhead Squats 200m Jog Strength Front Squat: Build to 85% for 3 sets of 3 Conditioning For time (20 min cap): 12 Squat Snatches (95/65) 12 Push Press (95/65) 200 Meter Run 9 Snatches...
