by Steve La | Mar 10, 2020 | WOD
WOD Primer 2 Rounds 10 Tall Kneeling Alternating KB Press https://bit.ly/2vLErgL 6-8e/side KB Windmills 5e/side Half Turkish Get-Ups Strength – Fitness Overhead Squat: Build to heavy set of 3 Strength – Longevity Front Squat: Build to Heavy but Perfect set...
by Steve La | Mar 9, 2020 | WOD
WOD Primer 2 Rounds 20s e/side Scorpion Twist 2 Wall Walks (5s Pause at top) 5 Tempo Goblet Squats (30X1) Strength – Fitness & Longevity 5 Sets: 4 Shoulder Press 10 Supine Ring Rows Conditioning – Fitness 3 Rounds for Time: 15 Hang Power Cleans...
by Steve La | Mar 8, 2020 | WOD
WOD Primer 2 Rounds 6e/side 90/90 BU KB Reverse Lunge 10 Kneeling Banded Hip Hinge 12-15 Supinated Band Pullaparts Strength – Fitness & Longevity 4 Sets: 8 RDL, heavy but perfect 30 sec Plank, weighted if able Conditioning – Fitness AMRAP in 9 minute:...
by Steve La | Mar 6, 2020 | WOD
WOD Primer 2 Rounds 100ft Dbl KB Carry (1 OH/1 FR)* 6-8e/side Single Arm RR 5 Paused BB OH/FR Squat (3sec) *Switch OH arm at 50ft Strength – Fitness Push Press: Build to 1RM Strength – Longevity Push Press w/ 3 sec hold overhead: Build to heavy but perfect...
by Steve La | Mar 5, 2020 | WOD
Happy Birthday Tim & Lance! WOD Primer 2 Rounds 8e/leg SL KB DL 10e/side Quadruped Bird Dog Row https://bit.ly/2IoBLrO 20s Med Ball Thoracic Opener https://bit.ly/2IncTRj Strength – All Front Squat: 50/5, 60/5, 70/5, 75-80/5x3sets Conditioning –...
