by Steve La | Sep 6, 2020 | WOD
Happy Birthday Katie H! WOD Mobility (30s e/Movement) Downdog + Cobra Spiderman w/ Twist Reverse Lunge + Reach Cossack Squats Primer 10 Strict Press 10 Push Press 10 Bent Over Rows 10 Front Squats 200m Jog Conditioning Teams of 2, Alternate every 2 minutes for 5...
by Steve La | Sep 4, 2020 | WOD
Happy Birthday Ricardo! WOD Mobility PVC Pipe Warmup Primer 3 Sets 10 BB Jump Squats 5e/side BB Javelin Press 10 Alt Plank Shoulder Tap Conditioning In Teams of 2, alternating complete rounds, 4 rounds each for time: 6 Power Snatch (115/75) 10 Burpees Over...
by Steve La | Sep 3, 2020 | WOD
WOD Mobility Double Pigeon Frog Stretch Deep Squat Hold Tripod w/ Reach Primer 3 Sets 10 Medball Hamstring Curls 5e/side Skater Squats 10e/side Half Kneeling KB Chops 10e/side SA KB Row Conditioning AMRAP in 16 Minutes: 10 Front Squats (135/95) 400 Meter Run Rest 1...
by Steve La | Sep 2, 2020 | WOD
Happy Birthday Chad! WOD Mobility Banded Stretches (Upper/Lower) Squat Stretch Cat/Cow Primer 3 Rounds 15s e/side Side Planks 6e/side SA Ring Row 6e/side SL KB DL Conditioning AMRAP in 14 minutes: 10 Pullups 15 Pushups 20...
by Steve La | Sep 1, 2020 | WOD
Happy Birthday Paul & Wade! WOD Mobility LXB Hamstring Smash Lower Back Box Stretch Box Child’s Pose Stretch Primer 2 Sets 15sec Handstand Hold (against wall) 5e/side Box Blast Off 10 Strong Pulls (Rower)* *High damper setting Strength Push Press: Find 1RM...
