by Steve La | Mar 4, 2020 | WOD
WOD Mobility Banded Hamstring Stretch 1min e/side Couch Stretch 1min Bar Hangs* *Accumulate 1min hang on bar – passive Primer 2 Rounds 8 Alternating Down-dog Scorpion Stretch 5e/side Cossack Squats 50m High Knee / 50m Butt Kicks* *To 100m mark and back Fitness...
by Steve La | Mar 3, 2020 | WOD
WOD Primer 2 Rounds 10e/side SL Hip Thruster 10 Miracle Gro 3 Hollow Arch Holds (5s ea/pos)* *Done on the floor Fitness & Longevity Strength 5 sets: 5-7 Strict Pullups* 10 DB Lateral Raises 10 Ab Wheels *weighted as able, modify with band or low bar Conditioning...
by Steve La | Mar 2, 2020 | WOD
WOD Primer 2 Rounds 10 Banded Wall Slide Foam Roller https://bit.ly/36w3eCj 5 Dball Slams 5 Dball Jump Squats Fitness Strength 4-5 sets 6 Seated DB Press AHAP 10 Bent Over DB Fly, heavy and controlled Conditioning 5 Rounds for Time (15 min cap): 6 Clean & Jerks...
by Steve La | Mar 1, 2020 | WOD
WOD Primer 2 Rounds 8 Scap Pullups 10 Banded PVC Deadlift https://bit.ly/2vmhfWa 6e/side BU KB Press (in lunge)* *hold active lunge position during press, knee off the ground Fitness Strength Deadlift: Build to Heavy triple, Not T&G Conditioning “March...
by Steve La | Feb 28, 2020 | WOD
WOD Primer 2 Rounds 8 Squat Press (plate) 10 Banded Hollow Pulldown https://bit.ly/399A7pU 6 Scarecrows Strength Squat Clean: Build to heavy but perfect single Conditioning In teams of 2, 4 Rounds for Time, one person working at a time: 20 Toes to Bar 60 Double Unders...
