by Steve La | Nov 28, 2022 | Uncategorized
WOD Warm-upBanded Stretch on Rig Dynamic Warm-up 2 Sets6 Forearm Plank to Dolphin Pose12 Alternating Quadruped KB Pull Through6e/side Half Kneeling Windmill20 Alternating Pike Leg Liftover Strength4 Sets (50-60% of 1RM)4 Paused Power Jerk (2sec hold in the dip + 2sec...
by Steve La | Nov 27, 2022 | Uncategorized
WOD Warm-upPVC Pipe + Dynamic Warm-up Stretch Snatch Warm-up/Progression StrengthEvery 2 Minutes x 6 Rounds (12 Minutes): 1 Snatch Pull2 Hang Squat Snatch Below Knee1 Overhead Squat Start your first round with an empty barbell or roughly 40% of 1RM, then gradually...
by Steve La | Nov 25, 2022 | Uncategorized
WOD Warm-up2 Minutes on Rower, then into Dynamic Stretches 2 Sets20sec High Effort Row (80-90%)6 DBall Kang Squats15sec Chin-up Hold @ topRest :45-1:00, then repeat ConditioningIn Teams of 2, AMRAP in 12 minutes, partners alternating movements:10 Alternating DBall...
by Steve La | Nov 22, 2022 | Uncategorized
WOD “Thanksgiving with the Girls” For Time:”Angie’s” House20 Pull-Ups20 Push-Ups20 Sit-Ups20 Air Squats “Helen’s” House400 meter Run21 Kettlebell Swings (53/35)12 Pull-Ups “Fran’s” House15 Thrusters...
by Steve La | Nov 21, 2022 | Uncategorized
WOD Warm-up2 Sets8 Wall Angels (slow and controlled)6 Push-up into Downward Dog2 Wall Walks (paused at top)50 Single Jump Rope Strength4 Sets (40-50% of 1RM)4 Paused Power Jerk (2sec hold in the dip)Rest 1-2 minutes between working sets *(RPE 6-7) focusing...
