by Steve La | Jan 6, 2023 | Uncategorized
WOD Warm-up20/15 Calorie Bike10 Russian Baby Makers10 Alternating Deep Squat Thoracis Rotations6e/side KB Press into Windmill ConditioningIn Teams of Two, one partner working at a time, for Time:100/80 Calorie Bike80 Box Jump (24/20)70 Alternating DB Snatch (50/35)60...
by Steve La | Dec 26, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10 Push-up Pike Toe Touch12e/side DB Powell Raises10-15sec Chin-up Hold @ top30 Double Under or 50 Single Under Strength**Benchmark/Re-Test Week** – Strict Press & Power Jerk Every 2 Minutes x 6 Sets3/3/2/2/1/1...
by Steve La | Dec 19, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10/8 Calorie Row Sprints6 Scap Push-up to Downward Dog8 KB Push Press + 40′ Single Arm KB OH Carry (e/side)15 Kipping K2C or K2E Strength4 Sets (60-80% of 1RM)3/3/2/2 Power Jerk (no pauses)Rest 1-2 minutes between...
by Steve La | Dec 18, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches Perform 6reps of the following movements: Kang Squats Hang High Pull Hang Muscle Snatch OHS Hip Power Snatch Hang Power Snatch StrengthEvery 2 Minutes x 6 Rounds (12 Minutes):1 Power Snatch1 Overhead Squat @ 22X1 Last 2 sets to be...
by Steve La | Dec 16, 2022 | Uncategorized
WOD For Time, In Teams of 2, One Partner Working at a Time: 4 Rounds of Cindy (8 for Rx+)THEN3 Rounds800/600m Row20 Hang Power Snatch(75/55) I (95/65)20 T2B End w/ 4 Rounds of Cindy (8 for RX+)Cindy = 5 pull-ups, 10 push-ups, 15 air squats
by Steve La | Dec 13, 2022 | Uncategorized
WOD Warm-up2 Sets200m Run6e/leg Slow Skater Squats10e/leg KB Kickstand RDL20sec e/side Side Plank StrengthEvery 3mins x 4 sets4/4/3/3 Back Squat (20X1)Set 1-2= RPE 7 (55-70% 1RM)Set 3-4 = RPE 8 (70-80% 1RM) *Aim to go slightly heavier than last week’s weight...
