by Steve La | Oct 27, 2019 | WOD
WOD Primer 3 Rounds 5ea/dir Seal Rolls 5 Aipa Rows 6 Seated Box Jumps Conditioning October Benchmark Re-Test AMRAP in 12 Minutes: 3-6-9-12-etc Toes to Bar Hang Power Clean (95/65) *Run 100M after each...
by Steve La | Oct 27, 2019 | WOD
WOD Primer 3 Rounds 5ea/dir Seal Rolls 5 Aipa Rows 6 Seated Box Jumps Conditioning October Benchmark Re-Test AMRAP in 12 Minutes: 3-6-9-12-etc Toes to Bar Hang Power Clean (95/65) *Run 100M after each...
by Steve La | Oct 25, 2019 | WOD
WOD Primer 2 Rounds 10ea/side Thread the Needle 5 Jefferson Curls https://bit.ly/2of67qi * 10 KB Z-Press *Focus on bending at each vertebrae/section of the spine Strength 3 sets: 6 e/side Single Arm OH Rev. Lunge https://youtu.be/2X9EAcuMhbo 6 e/side Plank w/ Weighted...
by Steve La | Oct 23, 2019 | WOD
WOD Mobility Glute Foam Roll Quad Foam Roll LX Pec Smash Primer 3 Rounds 20s Hanging Band OH Hold https://bit.ly/2WfthJW 20s ea/side Single Arm Planks 12-15 GHD (Face Down) or 20s Chinese Plank (Faced Up) https://bit.ly/2MDVzKN Conditioning AMRAP in 10 minutes: 18...
by Steve La | Oct 22, 2019 | WOD
WOD Primer 2 Rounds 20s PVC T-Spine Stretch https://bit.ly/2MLFfGG 50ft ea/side Dbl KB Carry* 5 BB Drop Snatches https://bit.ly/2N2fBxv *1 KB OH/1 KB at your side – Moderate to heavy weights Strength Snatch: Build to 85% for 2-3 singles Conditioning AMRAP in 14...
