by Steve La | Nov 4, 2019 | WOD
WOD Primer 2 Rounds 10 Scap Pullups 10 Hollow Arch Swings w/ Ball* 10 Alt 90/90 BU KB Reverse Lunge *Dodgeball between feet Strength Press: 60/8, 70/6, 75/4×3 sets Conditioning “11.6” AMRAP in 7 Minutes: 3-6-9-12-etc. Thrusters (100/65) C2B...
by Steve La | Nov 1, 2019 | WOD
WOD Primer 2 Rounds 12 Banded Face Pulls + Y-Press 20s Side Plank 10 Scap Pushups Strength Warmup with light weight then Bench Press: 3 heavy sets of 10 then Ring Rows: 3 hard sets of 10 Conditioning In Teams for 2, 3 Rounds for Time: 700M Row 34 Pullups 300M DBall...
by Steve La | Oct 30, 2019 | WOD
HALLOWEEN No 6PM or 7PM WOD Mobility Lat Stretch LX Ball T-Spine Mob Calf Smash Primer 2 Rounds 5ea/side SL KB Hand Off https://bit.ly/34gKCVE 8ea/side KB Cross Chops https://bit.ly/2q5eghF 100ft Farmer’s Carry Conditioning EMOM for 4 Rounds (16 min): 5 T&G...
by Steve La | Oct 29, 2019 | WOD
WOD Primer 2 Rounds 10 Hollow Band Pulldown https://youtu.be/h_4O5ZqynhA 10 Banded Wall Slides* https://bit.ly/2kNbT0S 20s BB Front Squat Hold (Bottom Pos)** *Hip circles around the wrist **Focus on staying tight in midline and keeping elbows up Skill/Strength 3...
by Steve La | Oct 28, 2019 | WOD
WOD Primer 2 Rounds 10ea/side Glute/Adductor Bridge https://bit.ly/2McE2JC 6 Alternating Jumping Lunges 20s Ring Row Holds* *Rings as low as possible, while maintaining a tight midline / no shrugging or rounding of back Strength Back Squat: warmup, then 3 set of 10 w/...
