by Steve La | May 16, 2021 | WOD
WOD Mobility PVC Pipe Warm-Up Primer 2 Sets 5 BB Goodmornings 5 BB OHS 3 Snatch Balances 3 Tall Snatches 3 Muscle Snatches Strength Power Snatch: Build up to 60%, then 5 sets of 2 (NOT T&G) Conditioning EMOM for 20 Minutes (5 Rounds): Minute 1: 10/8cal Bike Minute...
by Steve La | May 14, 2021 | WOD
WOD Primer Dynamic Warm-Up 6e/leg Box Blast Off 15/12cal Bike 10 Strict Chin-Ups 20 Wallballs Conditioning In Teams of 2, one partner working at a time, AMRAP in 20 Minutes: 40/30cal Bike 40 Wallball (20/14) 40 Alt DB Snatches (50/35) | (70/50) 40 Box Jumps (24/20) |...
by Steve La | May 13, 2021 | WOD
WOD Mobility Child’s Pose Thread the Needle Stretch Downward Dog + Leg Lift Frog Stretch Kneeling Stretch Primer 2 Sets 10 Rower Leg Curls 10 BB Goodmorning + Squats 12/10cal Row Rower Leg Curl: https://www.youtube.com/watch?v=YKS_xUCikDE Strength Deficit...
by Steve La | May 12, 2021 | WOD
WOD Mobility Banded Upper/Lower Body Stretch Dynamic Warm-Up Strength 4 Sets 15-20 Banded Pull-ups (unbroken) 100m KB Suitcase Carry* 15 GHD Hip Extensions (weighted if possible) *Switch sides at 50m – no leaning! Brace the core/glutes, think tall posture....
by Steve La | May 11, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Glutes, Quads Downward Dog + Cobra Stretch Pigeon Stretch Primer 2 Sets 10e/side Side Plank Thread the Needle 8 Dive Bomber Pushups 6 Strict Chin-Ups Strength 4 Sets 3+3 Strict Press + Push Press @ 70% (of strict press) 10e/arm...
