Entries by Steve La

THU14NOV2019

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 Pushups Conditioning AMRAP in 14 Minutes: 40 Double Unders 15 Kettlebell Swings (53/35) 15 HR Pushups

WED13NOV2019

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 Cleans (80/50) 8 Strict […]

TUE12NOV2019

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 90 Seconds: 5 Burpees REST for 2 Minutes AMRAP in 9 Minutes: Bike for Total Cal *Every […]

SAT09NOV2019

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 (against wall)* 50 Front Squats 1 (115/80 | […]

THU07NOV2019

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 Calorie Row 5×30′ Shuttle Run (120′ total)

WED06NOV2019

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 Overhead (155/100) 15 Russian KBS (70/53) 24 Double […]