by Steve La | Feb 27, 2020 | WOD
WOD Primer 2 Rounds 6 BB Aipa Rows 10 KB Pullthroughs 8e/side KB Windmills Strength 4 Sets: 5 e/leg Heavy Single Leg Stepups 6 Heavyish RDLs Conditioning “February Benchmark” For Time: 500M Row Buy-In — then 3 Rounds of: 6 Man Makers (50/35) 40...
by Steve La | Feb 26, 2020 | WOD
WOD Mobility Psoas Smash Quad/IT Roll 90/90 Stretch Primer 2 Round 10 Alternating KB Presses (in Squat) 10 Alternating Gorilla Rows 10 Rower Pike-Ups Conditioning In any order: A) 2K Row for Time B) EMOM for 3 rounds (9 min): Min 1) 15 Pushups Min 2) 15 Box Jumps Min...
by Steve La | Feb 25, 2020 | WOD
WOD Primer 2 Rounds 6 Tempo BB Squat w/ Hip Circle (31X1) 10 Wall Angels 6e/side KB Single Arm Thruster Strength Back Squat: Build to Heavy Set of 3, then additional set of 3 at 90% of best Conditioning AMRAP in 12 min (4 rounds): 40 sec Row for Cal 20 sec Rest 40 sec...
by Steve La | Feb 24, 2020 | WOD
WOD Primer 2 Rounds 10 Banded DB Victory Raises 5 BB Snatch Balances 8e/side Toe Touches Strength Snatch or Power Snatch: Build to Heavy but Perfect Double, no misses, stop building as soon as technique deteriorates. Conditioning 2 min on / 1 min off for AMRAP in 14...
by Steve La | Feb 23, 2020 | WOD
WOD Primer 2 Rounds 8e/side Half Kneeling BU KB Press 8 Alternating Scorpion Twists 6 HR Pushups/Plyo Pushups Strength 5 sets: 6 Bench Press AHAP 6-8 Supine Ring Rows Conditioning AMRAP in 12 Minutes: 10 Deadlifts (155/105) 10 Pullups 10 Burpee Over Bar* *jump &...
