by Steve La | Mar 31, 2021 | WOD
WOD Mobility Foam Roll: Pec Stretch, T-Spine, Lats, Quads, Calves Banded Stretch (Upper/Lower) Kneeling Stretch Spiderman w/ Twist Tripod w/ Overhead Reach Dive Bomber Pushups Strength 4 Sets: 10 DB Miracle Gro 10 Ab Wheel Rollouts 10 GHD Hip Extensions Miracle Gro:...
by Steve La | Mar 30, 2021 | WOD
WOD Mobility BB Smash: Traps, Tricep, Forearm Dynamic Warm-Up Strength 4 Sets 10sec Hold + ME Inverted Rows 20sec Weighted Planks Conditioning For Time (24min Time Cap): 2000m Bike Complete 4 Rounds of: 50 Double Unders 20 DB Goblet Squats (50/35) 10 Single Arm DB...
by Steve La | Mar 29, 2021 | WOD
WOD Mobility LXB Smash: Pec, Trap, Hips/Upper Glutes Pigeon Stretch Armbar Stretch Primer 2 Sets 8e/side KB Windmill Press 10e/arm Single Arm KB Row 15s e/leg Weighted Skater Squat Hold Strength Snatch Push Press + OHS: Build to a heavy, but perfect, single. No...
by Steve La | Mar 28, 2021 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Legs PVC Pipe Warm-Up Primer 3 Inchworms 10 Alternating Cossack Squats 5 Aipa Rows 10 Scap Pull-ups Strength Warm up to 60% of Deadlift, then EMOM for 6 Minutes: 4 Deadlifts 3 Strict Pull-ups* *Pull-ups are controlled and...
by Steve La | Mar 26, 2021 | WOD
WOD Mobility BB Smash: Traps, Tricep, Forearms Pigeon & Frog Stretch Primer 10e/side Plank Thread the Needle 10 Alt Tripod w/ Reach 5e/side Step Ups + 5 Box Blast Off 5e/side Hip Air Planes Strength Pause Back Squat: 60/3, 65/3, 70/3*2 2 Second ACTIVE hold at...
by Steve La | Mar 25, 2021 | WOD
WOD Mobility Foam/LXB Roll as needed, followed by PVC Pipe Warm-Up Primer 2 Sets 10 Dive Bomber Pushups 10 Alt Spiderman w/ Twist 10 Banded Pull-Aparts 10 Hollow Arch Kips 10 BB Paused Thruster Conditioning CrossFit Open Workout 21.3 For total time: 15 front squats 30...
