by Steve La | May 17, 2020 | WOD
WOD Mobility 60sec Box Shoulder Stretch 30sec ea Squat Stretch Hold 60sec Wide Grip Front Rack Hold/Stretch Primer 2 Rounds: 10 Snatch Grip BN Push Press 10 Barbell OHS 5 Inch Worms then… BB Snatch Progression w/ Coach Strength Hang Power Snatch: 5 sets of 2,...
by Steve La | May 15, 2020 | WOD
Happy Birthday Kelly S and Patrick! WOD Coaching Video: https://youtu.be/X6IrY-gp2sY Primer 1min Ragdoll Stretch 1min Frog Stretch 1min Kneeling Stretch Then 2 Rounds of: 20 Arm Circles (Fwd/Bwd) 10 Alt Cossack Squats 10 Thoracic Rotation x2 (quadruped) 100m Jog...
by Steve La | May 14, 2020 | WOD
Happy Birthday Patrick! WOD Coaching Video: https://youtu.be/C0Mnw5ADJ7w Primer 3 Rounds 5 Thread the Needle 10 Alt Rev Lunge w/ Reach 10 Z-Press 30ft Prisoner Duck Walk Conditioning For Time (30 min cap): 100 Thrusters (95/65) EMOM starting at 0:00 complete 5 burpees...
by Steve La | May 13, 2020 | WOD
WOD Coaching Video: https://youtu.be/zJaZespVvnk Mobility 60s Hamstring Wall Stretch 30s/ea Calf Stretch 30s/ea Couch Stretch Primer 2 Rounds 10 Side Plank Taps 10 Superman Extensions 10 Alt 9090 Stretch 10 Alt Scorpion Twists Conditioning 40s on / 20s off, for 4...
by Steve La | May 12, 2020 | WOD
WOD Coaching Video: https://youtu.be/lwHK71OU8JI Primer 30s Doorway Pec Stretch 30s Pigeon Stretch *each side Then… 2 Rounds: 10 KB Goodmornings 10 Alt Spiderman w/ Reach 10 Wall Angels 6e/side Windmills Strength 4 Sets: 6 T&G Deadlift, heavy but perfect 8...
