by Steve La | Nov 18, 2019 | WOD
WOD Primer 2 Rounds 10 Wall Angels 25ft Banded Quadruped Bear Crawls* 8ea/side KB SL DL *Resistance band around wrists/keep torso and hips level Strength Shoulder Press: Build to 3RM, then complete 3 singles at same weight. Conditioning 5 Rounds for Time: 12 Deadlifts...
by Steve La | Nov 17, 2019 | WOD
WOD Primer 2 Rounds 10 Alt Squat Thoracic Rotation https://bit.ly/2Xm6uwB 10 Alt Plank Shoulder Taps 6 BB Aipa Rows Strength Back Squats: warmup, then 5 set of 4 w/ 60 sec rest between sets *if you completed all 3 sets last week move up 5-10% Conditioning AMRAP in 14...
by Steve La | Nov 15, 2019 | WOD
WOD Primer 2 Rounds 10 Alt Scorpion Twists 10 Alt 9090 BU KB Reverse Lunges 6ea/side Box Blast Off’s Strength 5 sets: 50ft Farmers Carry Heavy but Perfect 8 Lateral DB Raises 8 DB Curls Conditioning Teams of 2, for Time: 5 Rounds: 8 Power Cleans 75% of 1RM PC 16...
by Steve La | Nov 14, 2019 | WOD
WOD Primer 2 Rounds 6 Swimmer’s Stretch 10 Alt Banded Deadbug https://bit.ly/2KnIa8m 10 KB Windmills Strength 5 Sets: 8 Seated DB Press 8 Bent Over Reverse Fly Conditioning 5 Rounds for Time: 15/12 Cal Row 18 Toes to Bar 12 1-DB Step Ups (50/35) 18 1-Arm Push...
by Steve La | Nov 13, 2019 | WOD
WOD Mobility Quad Foam Roll Foam Roll Pec Stretch* LX Hamstring Smash *Support Foam Roller on your spine/avoid shrugging up Primer 3 Rounds 10 Alternating Bridge Hamstring March https://bit.ly/2rH4umM 10ea/side Quadruped Row https://bit.ly/2Xc3Rgu 6 Dive Bomber...
