by Steve La | Jul 14, 2020 | WOD
Happy Birthday Unni! WOD Mobility Double Pigeon Frog Stretch Squat Stretch* *Hold bottom position of squat Primer 5e/side Hip Air Planes 20s Glute Bridge Hold 12 DB Reverse Flies Strength Back Squat: 50/4, 60/4, 70/3, 80/2, 90/1 , 90+/1 no misses Conditioning AMRAP in...
by Steve La | Jul 13, 2020 | WOD
WOD Mobility LX Hamstring Smash Box Hip Stretch Box T-Spine Stretch Primer 2 Rounds 12 Alt Scorpion Twists 5 Aipa Rows 6 BB Squat Jumps Conditioning AMRAP in 4 Minutes: Run 600 Meters Max Shoulder to OH (115/80) Rest exactly 2 minutes, and then . . . AMRAP in 4...
by Steve La | Jul 12, 2020 | WOD
WOD Mobility LX Trap/T-Spine LX Chest Standing Pigeon Primer 2 Rounds 10e/side Side Plank Taps 5 I-Y-T’s 15s e/side Skater Squat Holds* *1/3 Squat Strength Deadlift: Build up to same weight as last week and complete 3 sets of 4, not T&G Conditioning 3 Rounds...
by Steve La | Jul 10, 2020 | WOD
WOD Mobility Armbar Stretch Down Dog + Cobra Double Pigeon Primer 2 Round 10e/side SL Toe Touches 10 Alt OH Tripod Reaches 6 Hollow Arch Rolls (H + A = 1) Conditioning In teams of two, complete 2 Rounds for Reps: 60 sec each of Kettlebell Swings (53/35) 60 sec each of...
by Steve La | Jul 9, 2020 | WOD
WOD Mobility Low Dragon Stretch Reverse Table Top BB FR Stretch Primer 2 Rounds 10 Alt Bird Dogs 8 Paused Bent Over Rows (top) 6e/side Box Blast Off Strength Power Clean + Push Jerk: Find Heavy Single Conditioning AMRAP in 10 minutes: 7 Hang Power Cleans (155/105) 14...
