by Steve La | Aug 19, 2020 | WOD
WOD Mobility LXB Hamstring Psoas Smash Squat Lunge Stretch Primer 2 Sets 10 Poor Man’s Leg Curl 5e/side Box Blast Off 15s e/side Side Planks Strength Deadlift: 50/5, 70/4, 80/3, 90/2, 95-100/1x2sets Conditioning “Lucky Sevens” 7 minute AMRAP of: 7...
by Steve La | Aug 18, 2020 | WOD
Mobility LX Ball (Pecs, Traps, T-Spine) Primer 15 Banded Passthroughs 15 Supinated Banded Pullaparts 10 Dive Bomber Pushups 200m Jog Strength 4 Sets: 8 DB Floor Press 8 Rengade Rows 2 Sets: 12 DB Floor Tricep Ext Conditioning 3 rounds for time of: 20 Toes to Bar 400...
by Steve La | Aug 17, 2020 | WOD
WOD Mobility Banded Stretches (Rig) Deep Squat Hold* *Pole assisted/active hold Primer 12 Alt Scorpion Twists 5e/side 3-Way Lunge (Fwd/Lat/Rev) 20 Bent Over BB Rows Strength Squat Clean: 5 sets of 3, building Conditioning AMRAP in 9 Minutes: 3 Power Cleans (155/105) 9...
by Steve La | Aug 16, 2020 | WOD
Happy Birthday Daisy & Matthew! WOD Mobility Child’s Pose Frog Stretch Double Pigeon Primer 2 Sets 12 Banded Glute Bridges 10 Alt Thoracic Rotation in Squat 6 Scarecrows Strength Front Squat: 50/5, 60/5, 70-75/5x3sets Conditioning 5 Rounds for TIme: 15...
by Steve La | Aug 14, 2020 | WOD
WOD Mobility/Primer 12 Alt Scorpion Twists 10 Alt Tripod w/ Reach 5 Inchworms 10cal Row Conditioning In teams of 2, one partner working at a time, for time: 75 Cal Row 100 Burpees 125 Kettlebell Swings (53/35) 150 Abmat Sit-Ups 175 Air...
