by Steve La | Jan 22, 2020 | WOD
Happy Birthday David Vasquez! WOD Mobility LX T-Spine Lat Foam Roll Quad Foam Roll Primer 2 Rounds 10 Banded Wall Slides w/ Foam Roller https://bit.ly/30JSzBW 6e/side Single Arm RR 10 Alt Jumping Lunges Conditioning “Jackie” For Time: 1000M Row 50...
by Steve La | Jan 21, 2020 | WOD
WOD Primer 2 Rounds 6 BB Tall Cleans 10 Superman Extensions 20s HS Hold (wall assisted) Strength Squat Clean: Build to Heavy Double Conditioning 3 Rounds for Time: 32 Kettlebell Swings (53/35) 24 Situps 16 OH Walking Lunges* (53/35) *single KB, 8...
by Steve La | Jan 20, 2020 | WOD
Happy Birthday, Cara Walker! WOD Primer 2 Rounds 15s e/side Side Plank 10 Alt KB Shoulder Press (in squat) 100m Sprint Strength Back Squat: Build to Heavy weight for 2 sets of 1. Max next week, today should be just less than maximum Conditioning 5 Rounds, for Reps: 1...
by Steve La | Jan 19, 2020 | WOD
Happy Birthday Ali Ors! WOD Primer 2 Rounds 20s Chin-up Hold 6-8 Rower Pike-ups 6 KB Squat Jumps Strength Press: Build to heavy set 5, then 3 sets of 2-3 reps at same weight Conditioning 21-15-9 for Time: Cleans (135/95) Toes to...
by Steve La | Jan 16, 2020 | WOD
WOD Primer 2 Rounds 10 Lu Raises 6 Plyo/Explosive Pushups 6ea/side SL Toe Touches Strength 5 sets: Bench Press: sets of 5 building Renegade Row: 5 reps e/side, Heavy but perfect Conditioning 4 Rounds for Time: 12 Deadlifts (50%) 8 C2B Pullups | R+ Bar MU 12 DB Push...
