by Steve La | Sep 24, 2020 | WOD
Happy Birthday Dr. Laura! WOD Mobility Kneeling Stretch 5e/side Squat Lunge Stretch 5e/side Tripod w/ Reach Primer 2 Sets 15 Dbl KB/DB Deadlift 10 Tall Kneeling Press 10 Alt Renegade Rows Strength Power Clean + Front Squat + Push Jerk 3-2-2-2-1-1 building Conditioning...
by Steve La | Sep 23, 2020 | WOD
WOD Mobility Scorpion Twists Pigeon Stretch Cat Cows Primer 10 Banded Passthroughs 15 Supinated Pullaparts 10 Downdog/Cobra 200m Run Strength 4-5 sets 6 Bench Press 4ea Single Arm Ring Rows Conditioning 3 Rounds For Time: 200M Run 500M Bike 20 Pushups 40...
by Steve La | Sep 22, 2020 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Triceps, Quads Primer 2 Sets 10 Banded Victory Raises 10 DB Reverse Flies 10e/leg SL DB DL https://rb.gy/optffe Strength Push Press: Build to heavy set of 5 Conditioning For Time: 15 Deadlift (225/155) 30 Wallballs (20/14) 12...
by Steve La | Sep 21, 2020 | WOD
Happy Birthday Gayla! WOD Mobility Banded Upper Body Stretch Standing Pigeon Cossack Squats Primer 2 Rounds (5 reps of ea movement): Bent Over Rows Front Squats Strict Press FR Lunges Strength 4-5 Sets Alternating Front Rack Lunge (8-10 reps each leg) Strict Pullups...
by Steve La | Sep 18, 2020 | WOD
Happy Birthday Patti! WOD Mobility Kneeling Stretch Double Pigeon Tripod w/ Reach Primer 3 Sets 5 e/side SL Box Squat 5 e/side SA DB Bent-Over Row 10 DB Plank Pullthrough Conditioning In teams of 2, alternate complete rounds for AMRAP in 15 min: 3 Man-Makers 6...
