by Steve La | Jun 10, 2020 | WOD
Happy Birthday Katie W! WOD Mobility Banded Stretch (rig) Banded Hamstring Stretch Double Pigeon Primer 2 Rounds 5e/side Half Turkish 10e/side Plank Shoulder Tap 10e/side Calf Raises 200m Jog Conditioning A) 2 Rounds of 90 sec to accumulate max time in Hollow Hold 90...
by Steve La | Jun 9, 2020 | WOD
WOD Mobility BB Quad Smash BB Calf Smash Child’s Pose Primer 2 Rounds 5 Hollow Arch Holds (2s hold) 10 Alt 9090 DB Rev Lunge 5 SA DB PP Strength Shoulder Press: Build to a heavy set of 3, from the floor Conditioning 5 Rounds for Time: 9 Pullups 7 Power Cleans...
by Steve La | Jun 8, 2020 | WOD
Happy Birthday Ryan M, Christie B, and Evan A! WOD Mobility Pigeon Stretch Butterfly Stretch Cobra Stretch Primer 2 Rounds 6e/side HK KB Windmills 3e/side 3-Way Lunge (Fwd/Lat/Rev) 100m Run Weightlifting Back Squat: Build to Heavy Single Metcon For Time: Run 400m 21...
by Steve La | Jun 7, 2020 | WOD
WOD Mobility Reverse Table Top Stretch Thread the Needle (hold) Squat Hold Primer 2 Rounds 6 BB Squat Jumps 8 BB High Pull 10 Poor Man’s Leg Curl Strength Hang Clean: 5 sets of 3 building Conditioning AMRAP in 10 Minutes of: 7 Hang Power Cleans (155/95) 9...
by Steve La | Jun 5, 2020 | WOD
WOD Mobility Forearm/Wrist Stretch Kneeling Stretch Pigeon Stretch Primer 2 Rounds 10 Scap Pushups 15s Hollow Hold 8 Alt Tripod Reaches Strength 3 Sets 15s Chinup Hold (flexed) 15 Reverse Flies 15 Tricep Kickbacks Conditioning In teams of 2, alternating complete...
