by Steve La | Nov 12, 2019 | WOD
WOD Primer 2 Rounds 10 Cat Cows 10 Quadruped KB Pullthrough 10ea/side SA KB Swings Strength Back Squats: warmup, then 4 set of 7 w/ 45 sec rest between sets *if you completed all 3 sets last week move up 5-10% Conditioning 3 Rounds for Time: 28 Abmat Situps 18 DBall...
by Steve La | Nov 11, 2019 | WOD
Primer 2 Rounds 6ea/side DB Skater Squats https://bit.ly/2p48w7E 20sec Medball Stir the Pot https://bit.ly/2p6Swlm 10 DB Scarecrows https://bit.ly/2NAN1Vq Strength Bench Press: 5 sets of 8 Building to Heavy Set Conditioning AMRAP in 9 Minutes: Row for Total Cal *Every...
by Steve La | Nov 8, 2019 | WOD
WOD Primer 2 Rounds 10ea/side Single Arm Banded Rows w/ 1sec pause 2 Wall Walks w/ 3sec pause at top 6 Dball Slams Strength Push Press: 55/8, 75/6, 80/4x3sets Conditioning In Teams of 2, For Time: 50 Hang Power Cleans (115/80 | 135/95), while partner holds Handstand...
by Steve La | Nov 6, 2019 | WOD
WOD Mobility Pec/Delt/Scap Roll w/ LX Ball 1 Minute Box Shoulder Stretch 1 Min e/side 90/90 Hip Stretch 1 Min e/side Couch Stretch Primer 3 Rounds: 20 sec Hollow Hold 500M Bike 5 e/side Cossack Squat Conditioning EMOM for 3 Rounds: 12 V-Ups 12 Jumping Lunges 12...
by Steve La | Nov 5, 2019 | WOD
WOD Primer 2 Rounds 10 Alt Quadruped Birddog on Bench 100ft Single Arm OH Waiter Walks (with plate)* 6ea/side SL KB DL *Switch arms every 50ft Strength Hang Power Snatch: sets of 3, build to heavy but perfect set Conditioning AMRAP in 10 Minutes: 6 Shoulder to...
