by Steve La | Sep 30, 2020 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 10 Swimmer’s Stretch 6e/side KB Windmill Press 8e/side SA KB Row 30 Single Unders Strength 5 sets: 3 Push Press building to heavy 3 Weighted Pullups *scale pullups as needed as difficult as possible...
by Steve La | Sep 29, 2020 | WOD
Happy Birthday Christina H.! WOD Mobility Hamstring Smash Trap Smash Box Pigeon Stretch Ragdoll Stretch* *https://bit.ly/3n3CsKg Primer 12 Poor Man’s Leg Curl 10 Down Dog to Cobra 6e/side Side Plank Thread the Needle 5e/side Box Blast Off Conditioning AMRAP in 5...
by Steve La | Sep 28, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Glutes, Legs) Psoas Smash Primer 10 Glute Bridges 10 Alt Bird Dogs 10 Front Squats 10 Push Press 100m Jog Strength Power Clean & Push Jerk: 12 min of technique work or heavy single Conditioning 4 rounds for time of: 8 Clean &...
by Steve La | Sep 27, 2020 | WOD
Happy Birthday Channing, Matt E. & Ryan B.! WOD Mobility Samson Stretch Pigeon Stretch Inchworms Primer 5e/side Alt Skater Squats 10e/side Toe Touches 10 Dive Bomber Pushups 15 Bent Over Rows Strength 4-5 sets: 4 Deadlift, Building 10 Pushups Conditioning 4 Rounds...
by Steve La | Sep 25, 2020 | WOD
Happy Birthday Zach! WOD Primer 5 Inchworms 15s Single Arm Plank 3e/leg 3-Way Lunge Then… 5 Minute Pizza Game Conditioning In Teams of 2, 10 Minute Max Calorie Row Then… AMRAP in 15 minutes: 10 DBall Cleans (80/50) 20 Cal Bike 30 Burpees 40 Walking Lunges...
