by Steve La | Oct 21, 2019 | WOD
WOD Primer 2 Rounds 10ea/dir Banded Monster Walks 5ea/side Bottoms Up KB Reverse Lunges 12 Alt Gorilla Rows Strength Back Squat: Warmup, then 3 set of 10 @ 50% w/ 45 sec rest between sets *this is the start of a new squat cycle that will go through then end of Nov....
by Steve La | Oct 20, 2019 | WOD
Primer 2 Rounds 5 Scap Pullups w/ 2sec Pause 5 Strict Pullups 10 Hollow Rocks 10 Arch Rock https://bit.ly/2pDNVa8 Skill/Strength 3-4 sets: 5-7 Power Kips (hands almost coming off bar at top) 5-7 Ring Dips (add L-sit negative to L-hang if working towards Ring MU) 5-7...
by Steve La | Oct 18, 2019 | WOD
WOD Primer 2 Rounds 10 Scap Pushups 12 Banded SA Pulldowns 5ea/side Box Blast Off’s Strength 4-5 sets Bench Press: 5 reps, building Bent Over Supinated Row: 8 reps, AHAP Conditioning Alternating EMOM for 18 minutes: 21 Pushups 15 Deadlifts (155/105) 9 Cal Bike...
by Steve La | Oct 16, 2019 | WOD
WOD Mobility LX T-Spine BB Forearm Smash BB Trap Smash Primer 2 Rounds 20sec Pallof Press Hold (mid squat) 10ea/side SL Hip Thruster 10 Alt FR BB Reverse Lunge Conditioning Every 4 Minutes, for 5 Rounds 6 UB Hang Power Clean, heavy 12 Burpees 100M Sprint *record time...
by Steve La | Oct 15, 2019 | WOD
WOD Primer 2 Rounds 20s PVC T-Spine Stretch https://bit.ly/2MLFfGG 10 Squat Press Out https://bit.ly/2VK8TjG 10 – 9090 Y’s https://bit.ly/2VOhOAS Strength 4 sets: 8 DB Presses 8 Horizontal Ring Row Conditioning For time, 18-12-6 of: Overhead Squats (95/65)...
