by Steve La | Aug 20, 2021 | WOD
WOD MobilityFoam Roll: T-Spine, Lats, Legs/CalvesPigeon StretchCat/Cow StretchScorpion TwistsAccumulate 1 Minute Dead Hang (Rig) Dynamic Warm-up StrengthFront Squat: 40/8, 50/6, 60/5*3 ConditioningTeams of 2, alternating rounds, 10 Rounds for Time:20 Double Under15...
by Steve La | Aug 19, 2021 | WOD
WOD MobilityFoam Roll: Athletes’ Choice (6 Minutes)300m JogDynamic Warm-up Conditioning”Bowen” Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned...
by Steve La | Aug 18, 2021 | WOD
WOD MobilityBanded Stretch (Upper/Lower)Samson StretchSeated Pike Stretch*3 Minute Row *https://www.youtube.com/watch?v=YUIz5u1dTJI Strength4 Sets12 Single Arm DB Row (e/arm)15 Pike Leg Lifts + 5 Dragon Flags15 GHD Hip Extensions (weighted) Pike LL:...
by Steve La | Aug 17, 2021 | WOD
WOD MobilityBB Smash: Traps, TricepsBike 2 MinutesDynamic Warm-upClean Progression ConditioningDeath by Power Clean & BikeEMOM for as long as possible, ascending reps until you can no longer continue: Round 11 Power Clean (115/85) | (185/125)1 Calorie Bike Round...
by Steve La | Aug 16, 2021 | WOD
WOD MobilityLXB Smash: Frnt Delt/Pecs/Traps/Rotator CuffCalf StretchDynamic Warm-up Primer300m Run 2 Sets15sec Chin-up Hold (top)20sec Wall Assisted Handstand Hold10 BB Pendlay Rows (weighted) StrengthPush or Split Jerk: 60/3, 68/3, 75/3, 80/2*3, 68/3 Conditioning4...
by Steve La | Aug 13, 2021 | WOD
WOD MobilityDynamic Warm-upBanded Warm-upWarm-up Game Strength4 Sets12 DB Bench Press15 DB Romanian Deadlifts ConditioningIn Teams of 2, AMRAP in 16 Minutes (one partner working at a time):100m Partnered KB Suitcase Carry (53/35) | (70/53)*40 Abmat Sit-ups | 30 T2B30...
