by Steve La | Jun 16, 2020 | WOD
WOD Mobility BB Quad Smash Low Dragon Stretch Double Pigeon Primer 2 Rounds 5e/side Hip Airplanes 8 Aipa Rows 15s Single Arm Planks Strength Back Squat: 5 sets of 3 @ 70% @33X3 Tempo (3sec down, 3sec pause at bottom, explode up, 3sec rest at top) Conditioning AMRAP in...
by Steve La | Jun 15, 2020 | WOD
WOD Mobility T-Spine Box Stretch Box Hip Stretch Reverse Table Top Stretch Primer 2 Rounds 10 Poor Man’s Leg Curl 8e/side KB Windmill 15s Side Planks Strength 4 sets: 6 e/leg Single Leg RDL 6 e/leg Kneeling KB Halos* 10 e/side KB Russian Twists *Circle e/dir = 1...
by Steve La | Jun 14, 2020 | WOD
WOD Mobility 30s Alt Downdog + Scorpion 30s Alt 9090 Hip Stretch 30s BB FR Stretch Primer 2 Rounds 10 Banded Shoulder Dislocators 15 Supinated Pullaparts 10 KB Goblet Squat Curls* *stay in bottom of squat Strength 4 sets: 6 Shoulder Press (from floor) 40 sec Hollow...
by Steve La | Jun 12, 2020 | WOD
WOD Mobility Squat-Lunge Stretch Kneeling Stretch Primer 2 Sets 10 Swimmer’s Stretch 10 Dive Bomber Pushups 10 Goblet Squat Press Out Strength 4 sets: 8 Heavy DB Pushpress 5 e/arm Alt Bent Over Row Conditioning 14 min AMRAP, in teams of 2, alternating stations:...
by Steve La | Jun 11, 2020 | WOD
Happy Birthday Simon! WOD Mobility Frog Stretch Arm Bar Stretch Forearm Stretch Primer 2 Sets 10 Cat Cows 10 DB Victory Raises 8e/side Hip Airplane https://bit.ly/2YnKyBX Skill Snatch Warmup & Practice Conditioning 4 Rounds for Time: 7 Power Snatches (115/75) 20...
