by Steve La | Jul 14, 2021 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Strength 4 Sets 10 Abwheel Rollouts 15 DB Miracle Gro 15 GHD Hip Extension (weighted if able) Conditioning For Time: 50-50-50-50 Double Unders 20-15-10-5 Deadlifts (135/85) |...
by Steve La | Jul 13, 2021 | WOD
WOD Mobility LXB Smash: Pecs, Shoulder, Traps, Rotator Cuff Psoas Smash Primer 200m Run 15 Candle Stick Toe Touch 2 Rounds of Strict Cindy* *Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats Conditioning EMOM for 24 Minutes (6 Rounds): (1) 100m Run | 200m Run (2) 1 Round...
by Steve La | Jul 12, 2021 | WOD
WOD Mobility Foam Roll: Midback/T-Spine, Lats, Triceps, Quads Dynamic Warm-Up Primer 1 Minute Row 2 Sets 8e/arm KB Windmill Press 10 Single Arm KB Bent Over Rows 30 Single Unders | 15 Double Unders Strength Push Press: 55/10, 60/10, 65/10*2 Strict Press: 50/8*2...
by Steve La | Jul 11, 2021 | WOD
WOD Mobility LXB Smash: Hips/Glutes, Adductor, Foot* Child’s Pose Frog Stretch *Sanitize after use Primer 2 Sets 5e/leg Hip Airplanes 5 BB Paused Squats + 5 BB Squat Jumps 100m Jog Strength Back Squat: 60/10, 66/8, 70/6, 76/4 Front Squat: 50/5, 60/5, 70/5*2...
by Steve La | Jul 9, 2021 | WOD
WOD Mobility Dynamic Warm-Up Game (Optional): Dodgeball Primer 2 Sets 12 Banded Supinated Pullaparts 8 Dive Bomber Push-Ups 10 DB Curl to Press Strength Bench Press: Build to a 5RM, then 3×5 @ 90% of 5RM Conditioning For Time: 400m Partner Run … then 6...
by Steve La | Jul 8, 2021 | WOD
WOD Mobility LXB Smash: Hamstrings Box Child’s Pose Kneeling Stretch Primer 1 Minute Row 2 Sets 20sec Copenhagen Planks (e/side) 10 Poor Man’s Leg Curl 5 Box Blast Off (e/side) 5 Strict Chin-Ups Strength Deadlift: 50/6, 60/5, 70/3, 78/2, 85/2 91/1, 95/1,...
