by Steve La | Oct 9, 2022 | Uncategorized
WOD Warm-up2 sets:5 snatch pulls5 muscle snatches5 overhead squats5 hang snatches5 snatches StrengthSnatch – 1 set:5 snatches (20%)3 snatches (40%)3 snatches (50%)2 snatches (60%)1 snatch (70%) ConditioningFor Time:21-18-15-12-9Deadlift (135/95) | (185/135)Box...
by Steve La | Oct 7, 2022 | WOD
WOD Conditioning In Teams of 2, partners alternating rounds, For Time (Rx+ solo) – 40 Minute Cap: 1-Mile Partner Run then, 8 Rounds of12 Single DB Clean and Jerk (50/35)*8 DB Goblet Squat4 Burpee Over DB 1-Mile Partner Run *6 DB C&J...
by Steve La | Oct 6, 2022 | Uncategorized
WOD Warm-up2 Sets20sec e/leg Long Split Squat (pulsing)20sec Hanging Tuck Hang or Hanging L-Sit Hold6 Explosive Burpee to Vertical Jump (1) https://youtu.be/ibAk2a6rH4g(2) https://youtu.be/B3gtmd0Upng StrengthEMOM x 6 MinutesBack Squat: Build up to roughly 50% (of...
by Steve La | Oct 4, 2022 | Uncategorized
WOD Warm-up 2 sets12/9cal bike6e/side Half Kneeling KB Windmill8e/side Quadruped KB Pullthrough10 Dive Bomber Push-up (3) https://youtu.be/WQyNCzqNqso StrengthPush Press; 8,8,8,8; rest 90-120sec between setsHold 3sec Overhead on every rep ConditioningAMRAP in 2...
by Steve La | Oct 3, 2022 | WOD
WOD Warm-up2 sets:5 Hang Clean Pulls5 Hang Muscle Cleans5 Front Squats5 Hang Cleans5 Clean StrengthCleans3 sets:3 cleans (65%) 4 sets:3 cleans (70%) Conditioning3 rounds for time:500/400m row15 front squats (95/65) | (115/75 lb)10 Chin-ups | 2 legless rope...
