by Steve La | Jan 12, 2021 | WOD
WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 10 Supinated Pullaparts 20s Side Plank Holds 15 Bent Over Rows Strength Push Press: Find 1RM Conditioning AMRAP in 16 min: 12 Alt FR Lunges (95/65) | (115/75) 10 Bar-Facing Burpee 8 C2B Pullups | Bar MU Rest 1...
by Steve La | Jan 11, 2021 | WOD
WOD Mobility PVC Pipe Warmup Medball T-Spine Stretch Medball T-Spine: https://youtu.be/mOEpmTo8uuE?t=3 Primer 2 Sets 8e/side HK BU KB Press 8e/side HK KB Windmills 10 Supine Toe Touches HK BU KB Press: https://youtu.be/JxjgdJcGxng HK KB Windmills:...
by Steve La | Jan 10, 2021 | WOD
WOD Mobility LX Ball Smash (T-Spine, Hips/Upper Glutes, Adductors) Primer 5 e/side Hip Airplanes 10 BB Goodmorning + Squat 10 BTN (Behind the Neck) Press* 10 OHS *Wide Grip Strength Back Squat: 5×5 @ 85% of 5RM from last week If you missed the 5RM, use 70-75% of...
by Steve La | Jan 8, 2021 | WOD
WOD Mobility PVC Pipe Warmup Primer Game: Dodgeball Conditioning In teams of two, alternate stations to complete as many rounds and reps as possible in 24 minutes of: 8 Ground to Overhead (115/75) 8 Pull-Ups 100M Sprint Rx+ = C2B...
by Steve La | Jan 7, 2021 | WOD
WOD Mobility Low Dragon Stretch Spiderman w/ Twist Deep Squat Hold Primer 20 Glute Bridges 10 Strict Press 10 Push Press 10 Front Squats Strength Front Squat 5 sets of 5 @ 75% Conditioning 4 Rounds for time: 10 Alt DB Snatch (50/35) 15 Pushups 20/15 Cal Bike Rx+ =...
by Steve La | Jan 6, 2021 | WOD
WOD Mobility Hamstring Smash Couch Stretch Child’s Pose Primer 2 Sets 10 Penguin Claps 10 V-Ups 10 SL Poor Man’s Leg Curl Strength/Skill 4 Sets Max UB Double Unders Max UB Hanging L-Sit Hold Hanging L-Sit: https://youtu.be/WHi1bvZLwlw Conditioning For Time...
