by Steve La | Feb 9, 2020 | WOD
WOD Primer 3 Rounds 5 Scarecrows (DB or Plates) 10 Alt Jumping Lunges 10e/side Pallof Press (mid squat) Strength Thruster: Build to heavy set of 3 Conditioning “Curtis P Burpee” 7 Minute AMRAP of: 4 Curtis P (115/75) 4 Burpees Over-the-Bar 8 CP 8 Burpees...
by Steve La | Feb 7, 2020 | WOD
Primer 2 Rounds 10 Hip Circle Glute Bridges 6e/side 9090 Bottoms Up Lunge 100m Sprint Strength 4 Sets: 100ft Sled Pull (backwards) 6 e/leg Bulgarian Split Squat Conditioning In teams of 2, for time: 100 Cal Bike 100 Kettlebell Swings (53/35) 100 Wallballs...
by Steve La | Feb 6, 2020 | WOD
Happy Birthday Karina! WOD Primer 10 6 BB Jump Squats 10 BB Snatch Press in Squat https://bit.ly/2UvdE1X 5e/side Downward Dog Scorpion Kick https://bit.ly/3bdLgYl Strength Hang Snatch: warm-up then 4 sets of 4 @ 75-85% Conditioning 5 Rounds for Time: 10 Burpee Box...
by Steve La | Feb 5, 2020 | WOD
WOD Mobility Lat Foam Roll Quad Foam Roll 90/90 Hip Stretch Primer 2 Rounds 10 Quadruped KB Pullthrough 6e/leg Deficit Lunges 8 Swimmer’s Stretch Conditioning In any order: A) 2K Row for Time B) EMOM for 5 rounds (15 min): Min 1) 8 Ring Rows + 12 Banded Tricep...
by Steve La | Feb 4, 2020 | WOD
Happy Birthday Kerri Fuller! WOD Primer 2 Rounds 8 BB Pendlay Rows 8 KB Swings 10 Alternating Plank Shoulder Taps “February Benchmark” Conditioning For Time: 500M Row Buy-In — then 3 Rounds of: 6 Man Makers (50/35) 40 Double Unders — 500M Row...
