by Steve La | Feb 21, 2020 | WOD
Happy Birthday Megan B! WOD Primer 2 Rounds 10 Alternating Tripod OH Reach https://bit.ly/2JHG7uw 8e/side KB Windmills 6e/side Box Blast Off’s Skill Work Mute Sports Jump Rope Clinic Conditioning In teams of 2, alternate movements for AMRAP in 14 minutes: 20...
by Steve La | Feb 20, 2020 | WOD
WOD Primer 2 Rounds 10 Poor Man’s Leg Curl 15s e/side Single Arm Planks 10e/side Half Kneeling OH Pallof Press https://bit.ly/38KH54x Strength 4-5 Sets: 6 Banded Deadlift: med band + 65% 8-10 Box Jumps *Advanced: Single Leg Jumps, 5 e/leg Conditioning...
by Steve La | Feb 19, 2020 | WOD
WOD Mobility Calf Foam Roll Pec Foam Roll Stretch https://bit.ly/2v0f7mv Banded Lat Stretch Primer 2 Rounds 5 DBall Bearhug Squat Jumps 10e/side Banded Single Arm Rows 8 Scap Pullups Strength 15 min Technique Work on Power Clean (80% or less) Conditioning AMRAP in 12...
by Steve La | Feb 18, 2020 | WOD
WOD Primer 3 Rounds 20s e/side Adductor Bridge Holds https://bit.ly/2QsQtmq 10 Penguin Claps 6 Heavy Russian KB Swings Conditioning “Triple One” For time: 1000M Row 100 Double Unders 1 Mile Run **in event of rain, sub 4000M Bike or 100 Burpees or combo....
by Steve La | Feb 17, 2020 | WOD
Happy Birthday Joey D! WOD Primer 2 Rounds 12 Banded Prone Pull-Aparts 5e/side Bench Bird-dog https://bit.ly/2YpeZ9d 6e/side 90/90 BU KB Reverse Lunge Strength 4-5 sets: 5 BB Shoulder Press 8 e/arm Single DB Bench Row 8 V-Ups Conditioning AMRAP in 12 Minutes: 12...
