by Steve La | Sep 20, 2021 | WOD
WOD MobilityFoam Roll (6 Minutes): T-Spine, Lats/Triceps, Glutes/Hip Flexor10 Alt Scorpion Twists10 Swimmer’s Stretch10 Alt Tripod w/ Reach15/12 Calorie Bike Primer2 Sets3 Tempo Chin-ups (32X2)8e/arm Half Kneeling KB Windmill (scale with normal Windmills)15e/arm...
by Steve La | Sep 19, 2021 | WOD
WOD MobilityLXB Smash: Pecs, Delt, Traps, Hips, AdductorDynamic Warm-up Primer2 Sets5e/leg Hip Airplane6e/leg Skater Squats15sec Side Plank w/ Leg Raise StrengthBack Squat: 60/6, 70/4, 75/4, 80/2, 85/2*3 Conditioning4 Rounds for Time:10 Hang Power Snatches (75/55) |...
by Steve La | Sep 17, 2021 | WOD
WOD MobilityBanded Stretches (Upper/Lower)Banded PassthroughDynamic Warm-up Primer3 Sets5 BB Aipa Row (weighted)10 Pendlay Rows100m Run ConditioningIn Teams of Two, for Time, One Partner Working at a Time:30 Deadlifts (155/105) | (185/135)20 Pull-ups | C2B10 Front...
by Steve La | Sep 16, 2021 | WOD
WOD MobilityBB Smash: Traps, Triceps, Forearm Primer15/12 Calorie Row10 Cat Cow Stretch10 Alt Scorpion Twists10 Wall AngelsDynamic Warmup Conditioning”Demetrius”For Time:20-16-12-8-4Bench PressCalorie Row Strength4 Sets15 Weighted Push-up12-15 DB Reverse...
by Steve La | Sep 15, 2021 | WOD
WOD MobilityLXB Smash: Traps, Pecs, Rotator Cuff, Adductor1-Minute Dead Hang200m JogDynamic Warm-up Strength4 Sets15 Banded Pull-up/Chin-up10 Dragon Flags | Headstand Knee Tuck*20 Weighted Hip Extensions *https://youtu.be/m7WtrbHgMhM?t=6 ConditioningFor Time:100...
by Steve La | Sep 14, 2021 | WOD
WOD MobilityBanded Stretch Upper/Lower BodyDynamic Warm-up Primer2 Sets10 e/side Half Kneeling BU KB Press12 Quadruped KB Pull-throughs (L+R=2)20 Double Under StrengthPush Press: 50/8, 60/6, 70/4, 75/2, 80/2, 85/1*3 Working on cycling the reps, as you’re...
