by Steve La | May 29, 2020 | WOD
WOD Mobility 30s Arm Bar 30s Double Pigeon 30s Low Dragon *Perform each side for 30s Primer 2 Rounds 3e/side 3-Way Lunge (Fwd/Lat/Rev) 10 BTN BB Snatch PP 30 High Single Unders Conditioning 4 Rounds for Time in teams of 2: 40 Jumping Lunges 14 Power Snatches (95/65)...
by Steve La | May 28, 2020 | WOD
WOD Mobility 30s e/side Pigeon Stretch 30s Ragdoll Stretch 1min Downdog + Cobra Primer 3 Rounds 12 Alt Weighted Cossack Squats 10 DB Reverse Flies 10 DB Victory Raises Conditioning For Time (20 min cap): 60 Kettlebell Swings (53/35) 40 HR PushUps 60 Abmat Situps 40...
by Steve La | May 27, 2020 | WOD
WOD Mobility 1min Crossbody Shoulder Stretch 1min Kneeling Stretch 1min BB Calf Smash Primer 2 Rounds 12 Crossbody V-Ups 10 DB Pullovers 8 BB Front Squat Strength Power Clean + Hang Clean: Build to Heavy but Perfect Single Conditioning AMRAP in 14 minutes: 20 Toes to...
by Steve La | May 26, 2020 | WOD
WOD Mobility 1min Forearm Stretch 30s e/side Samson Stretch 1min Front Rack Stretch Primer 2 Sets: 20 Glute Bridges 10 Superman Ext 6 BB Aipa Rows Strength 4 sets building: 4 e/l Front Rack Lunges 6 Pendlay Row Conditioning 3 Rounds for Time, 12-9-6 of: Alt DB...
by Steve La | May 25, 2020 | WOD
WOD Mobility 60sec Foam Roll Quads 30 sec Lats Roll 60sec Child Pose Primer 3 sets: 8 Goblet Goodmornings 5 Inchworms 10 Slow Russian Twists (no weight) Strength 4 sets: 8 e/side Turkish Situps 8 e/side DB Curls Conditioning AMRAP in 10 Minutes: 15/12 Cal Bike or Row...
