by Steve La | Jan 9, 2020 | WOD
LAST DAY TO REGISTER FOR NUTRITION CHALLENGE! crossfitwylie2019.wodifyrise.com WOD Primer 2 Rounds 3 DB Goblet Squats – heavy (31X0) 10 DB Pullovers https://bit.ly/2ZjyC7R 10 KB Z-Press https://bit.ly/2km0vIU Strength Back Squat: Build up to 85-90% for 3 sets of...
by Steve La | Jan 7, 2020 | WOD
Happy Birthday Angela! WOD Primer 2 Rounds 12 Supinated Banded Pullaparts 6e/side Skater Squats https://bit.ly/37VwfYL 5 Alternating Tripod w/ OH Reach Strength 4 Sets: 8 Seated DB Presses 6-8 Strict Chinups 5 e/direction Stir the Pot Conditioning For Total Reps in 4...
by Steve La | Jan 6, 2020 | WOD
WOD Primer 2 Rounds 20s e/side Adductor Bridge Holds https://bit.ly/2QsQtmq 20s KB Goblet Squat Isometric Hold* 10 Banded Wall Slide Foam Roller https://bit.ly/36w3eCj *Active, bottom of squat, Heavy KB Strength Back Squat: warmup then 85/5x3sets Conditioning 3 Rounds...
by Steve La | Jan 5, 2020 | WOD
Happy Birthday Kaleiann! WOD Primer 3 Rounds 10 Dive Bomber Pushups 8 BB Aipa Rows 10 KB DL Sumo High Pulls Conditioning “The Chief” AMRAP in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5...
by Steve La | Jan 3, 2020 | WOD
Happy Birthday Ashley! WOD Primer 2 Rounds 10e/side Banded Pallof Press 6-8e/side SA Ring Rows 5 Heavy Dball Cleans Strength Back Squat: warmup then 80/5x3sets Conditioning In teams of 2, AMRAP in 12 Minutes: 50/40 Cal Row 20 Burpees Over Erg 50 Alt DB Snatches...
