Entries by Steve La


WOD Mobility BB Trap Smash Frog Stretch Double Pigeon Primer 2 Rounds 6e/side Half Turkish Getup 10e/side SL KB DL 20s Superman Hold Conditioning Four 3 Minute Rounds for Total Reps: 40/30 Cal Row Then in the remaining time… AMRAP of: 20 Double Unders 20 Situps Rest 3 minutes between rounds


WOD Mobility Banded Rig Stretch Banded Hamstring Stretch Pigeon Stretch Primer 2 Rounds 10 Alt Scorpion Twists 10 Alt Tripod w/ Reach 10 Banded Pass Through Conditioning “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats (95/65)


Happy Birthday Coach Chris! WOD Mobility BB Quad Smash BB Calf Smash Samson Stretch Primer 2 Rounds 15s Side Plank e/side 10 Glute Bridges 8e/side Skater Squats Strength Front Squat: Build to a Heavy Single Conditioning AMRAP in 9 Minutes: 10 Alt Front Rack Lunges (115/75) 6 Burpees Over Bar 10 Shoulder to Overhead (115/75) […]


Happy Birthday Grant! WOD Mobility Banded Rig Stretch Low Dragon Stretch Kneeling Stretch Primer 2 Rounds 10 KB Squat Press Out* 8e/side KB Crossbody RDL 6e/side KB Press *stay in bottom of squat Strength Clean: Find Heavy Single Conditioning For time: 3 Rounds for Time: 300 Meter Run 20 UB Wallballs (AHAP) 20 UB Kettlebell […]


WOD Mobility Child’s Pose Cobra Stretch Squat Hold Primer 2 Rounds 6 Scarecrows 8 BB Sumo High Pulls 10 DB Z-Press Strength Power Clean + Split Jerk: 15 minutes to build up and/or work on technique Conditioning In teams of three, 4 Rounds for Max Reps in 1 Min: Bike or Row for Cal Burpees […]


WOD Mobility Banded Stretch* *On rig and hamstring Primer 2 Rounds 30 Single Unders 5 BTN Push Press 3+3 OHS + Snatch Balances Finish Primer with 5-10 minutes of snatch technique work Conditioning AMRAP in 10 Minutes: 30 Double Unders 15 Hang Squat Snatch (75/55)