by Steve La | Jun 22, 2020 | WOD
Happy Birthday Coach Chris! WOD Mobility BB Quad Smash BB Calf Smash Samson Stretch Primer 2 Rounds 15s Side Plank e/side 10 Glute Bridges 8e/side Skater Squats Strength Front Squat: Build to a Heavy Single Conditioning AMRAP in 9 Minutes: 10 Alt Front Rack Lunges...
by Steve La | Jun 21, 2020 | WOD
Happy Birthday Grant! WOD Mobility Banded Rig Stretch Low Dragon Stretch Kneeling Stretch Primer 2 Rounds 10 KB Squat Press Out* 8e/side KB Crossbody RDL 6e/side KB Press *stay in bottom of squat Strength Clean: Find Heavy Single Conditioning For time: 3 Rounds for...
by Steve La | Jun 19, 2020 | WOD
WOD Mobility Child’s Pose Cobra Stretch Squat Hold Primer 2 Rounds 6 Scarecrows 8 BB Sumo High Pulls 10 DB Z-Press Strength Power Clean + Split Jerk: 15 minutes to build up and/or work on technique Conditioning In teams of three, 4 Rounds for Max Reps in 1 Min:...
by Steve La | Jun 18, 2020 | WOD
WOD Mobility Banded Stretch* *On rig and hamstring Primer 2 Rounds 30 Single Unders 5 BTN Push Press 3+3 OHS + Snatch Balances Finish Primer with 5-10 minutes of snatch technique work Conditioning AMRAP in 10 Minutes: 30 Double Unders 15 Hang Squat Snatch...
by Steve La | Jun 17, 2020 | WOD
Happy Birthday Shutts! WOD Mobility LX Hamstring Smash Elevated Pigeon Stretch Arm Bar Stretch Primer 2 Rounds 20s Superman Hold 6e/side Box Blast Off 100m Jog Conditioning For Time: 2K Row or 5K Bike or 1M Run 40 Pushups 40 Alt Stepups (50/35* to 20″) *one...
