Entries by Steve La

SAT13JUL2019

WOD Primer 10 Victory Raises https://youtu.be/SV5VV9HK2iQ 5sec ea Hollow/Arch Holds x3 (30sec total) 5ea/side Unilateral KB Squat https://youtu.be/rDNd1SGB2pM Conditioning Teams of 2, 5 Rounds for Times: 16 Single DB Hang Clean and Jerk (50/35) 16 Alternating DB Snatches (50/35) 16 Pull-ups 30/24 Calorie Bike Extra Midline (after WOD) 3 Sets: 20 Weighted Sit-Ups 100 Flutter Kicks […]

FRI12JUL2019

WOD Primer 2 Rounds 12 Alt KB Rows 10 KB Curl to Press https://youtu.be/BbRJmvKDt2g 20s Planks/Weighted Planks Strength Clean + Hang Clean + Jerk: Build to heavy single Conditioning 3 Rounds for Reps: 1 min Calorie Row 1 min Box Jump Overs (24/20) 1 min Front Squats (135/95) Extra Conditioning (after WOD) With a Running […]

THUR11JUL2019

WOD Mobility Glute/Lower Back LX Ball Quad Foam Roll T-Spine Dbl LX Ball Primer 2 Rounds 10 BB Inverted Supinated Rows 10 Cat Cow Pose 3 ea/side KB Turkish Get-Ups Strength Strict Press Build to a Heavy Sets of 5-5-5-3-3-3-2-2 Conditioning AMRAP 13: 10 Strict Toes to Bar 10 Strict Presses (40%) 100′ Walking Lunge

WED10JUL2019

WOD Primer 2 Rounds 10 ea/dir Hip Circle Monster Walks (lateral/fwd/bwd) 20s ea Side Planks 10 Medball Hamstring Curls Strength Back Squat 60/4, 70/4, 75/4 80/2, 85/2, 88/2 Conditioning AMRAP in 10 Minutes 20 Wallballs (20/14) 12 Deadlifts (185/135) 100M Run Extra Strength Buy-In: 100′ Handstand Walk 3 Rounds: 7 Heavy DBall Cleans 100M DBall […]

TUE9JUL2019

WOD Primer 2 Rounds 10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1 6-8 Half-Kneeling KB Bottoms-Up Press https://bit.ly/2XaldgZ 10 BB Goodmornings Conditioning For Time: 3 Rounds of: 4 Burpees 8 Pull-ups | C2B 4 Burpees 8 Toes to Bar Directly into 3 Rounds of : 9 Power Cleans (115/80 | 155/105) 9 Push Jerks (115/80 | 155/105) […]

MON8JUL2019

WOD Primer 2 Rounds 10 ea/side KB Windmill 5 DBall Slams into Vertical Jump 50ft Double KB OH Carry https://youtu.be/51dv9CsT2K4 Strength Power Snatch: Build to Heavy Single Conditioning AMRAP 15: 15 Hang Power Snatches (75/55) 60 Double Unders 15 Overhead Squats (75/55) 200M Run