Entries by Steve La


WOD Primer 2 Rounds 10 Alternating Tripod w/ OH Reach 10e/leg SL Hip Thrust 15s Ring Row hold Strength Deadlift, Not T&G: Build to heavy set of 5, then 90% of best for 2 sets of 5 Condtioning AMRAP in 15: 10 Dball Cleans (50/35) 15 Box Jumps 10 Pushups


Happy Birthday Terri! WOD Primer 2 Rounds 10e/side Single Arm KB Swings 10 Banded PVC Straightarm Pulldowns 10 BB Supinated Rows Conditioning In teams of 2, 5 Rounds EACH for Time, Alternating Rounds: 7 Toes to Bar 7 Thrusters (115/80) 100M Sprint Conditioning A) 1K Row for Time


Happy Birthday Cash & Tamara! WOD Primer 2 Rounds 6 Dball Slams 6 Dball Squat Jumps 8e/side KB Windmills Strength Back Squat: Find 1RM Conditioning AMRAP in 9 minutes: 8 Power Snatch (115/80) 12 C2B Pullups 16 Wallballs (20/14)


Happy Birthday Ruby & Julie! WOD Mobility Hip Rollout (Foam/LX) BB Trap Smash BB Forearm Smash Primer 2 Rounds 5 BB Aipa Rows 10 Alternating Bench Birddog 8e/side Bottoms Up KB Press Conditioning For Time: 1K Row 50 KBS (53/35) 2K Bike 50 DB Snatches (50/35)


WOD Primer 2 Rounds 20S Dbl KB FR Hold (in squat) 10 Banded Glute Bridges https://bit.ly/2QlVLQW 6e/side SL Skater Squats Conditioning “Jan Benchmark” Re-Test 4 Rounds For Time: 12 Front Rack Lunges (95/65) 24 Abmat Situps 12 Box Jumps (24/20)


WOD Primer 2 Rounds 6 Empty BB FS w/ Hip Circle (31X1) 6e/dir Stir the Pot 6 Box Jumps Strength Front Squat: Find 1RM Conditioning “Mamba” AMRAP in 8 minutes: 8 Hang Power Cleans 13 Burpee Over Bar 24 Double Under