by Steve La | Aug 13, 2020 | WOD
Happy Birthday Kyle! WOD Mobility BB Roll/Smash (Traps/Tricep/Forearm) Posterior Foam Roll* *As Needed – Upper back, Lats, Glutes, Hamstring, Calves Primer 2 Sets 8e/leg SL KB DL (moderate) 10e/side KB Bent Over Row 5e/side Half Turkish Get-Ups Conditioning 5...
by Steve La | Aug 12, 2020 | WOD
WOD Mobility PVC Stretches Primer 20 Hollow/Arch Kips 10 BB Snatch Balance + OHS 200m Jog Strength Snatch from Hip: sets of 3 for 12 minutes of technique work Conditioning For time: 400 Meter Run 10 Burpees 15 Toes to Bar 20 Deadlifts (155/105) 15 Toes to Bar 10...
by Steve La | Aug 11, 2020 | WOD
WOD Mobility Banded Stretch on Rig Cossack Squats Kneeling Stretch Primer 20 Prone Weighted Presses 20 Alt Skater Squats Strength Back Squat: 6 sets of 3 Conditioning AMRAP in 6 Minutes: 3 Thrusters (115/75 lb) 6 C2B...
by Steve La | Aug 10, 2020 | WOD
WOD Mobility Hamstring Stretch Foam Roll Hamstring & Back Primer 30 sec Dead PU Bar Hang 10 Downdog/Cobra Transitions 10 Barbell Z-Presses 200M Jog Strength 4 sets: 5 Push Press 20 Sec L-Hang or Hollow Hold Conditioning 3 rounds for time: 35/25 HR Push-Ups 400...
by Steve La | Aug 9, 2020 | WOD
Happy Birthday Irais! WOD Mobility Pigeon Stretch Arm Bar Stretch Cobra Stretch Primer 2 Sets 5e/side Hip Airplanes 10 KB Pullthroughs 6e/side KB Press + Windmill Strength 4 sets: 6 Deadlift, building, T&G 8 e/leg Weighted Step-ups Conditioning EMOM for 10...
