by Steve La | Dec 18, 2020 | WOD
WOD Mobility Double Pigeon Stretch Child’s Pose Frog Stretch Primer 2 Sets 10 Banded Passthroughs 12-15 Ring Rows 3e/leg 3-Way Lunge 200m Jog (last set) Conditioning In teams of two, complete for Time (one person working at a time): 2000M Bike 100 Double Unders...
by Steve La | Dec 17, 2020 | WOD
WOD Mobility PVC Warm-Up Primer 2 Sets 3 Inchworms 8 BB Goodmornings 5 Box Jumps 3 Strict Pullups Strength Cleans: Build to a heavy single, no misses 3-3-2-2-1-1-1 Conditioning AMRAP in 6 minutes: 10 Deadlift (185/135) 10 Box Jump Over (24/20) 8 Deadlifts 8 Box Jump...
by Steve La | Dec 16, 2020 | WOD
WOD Mobility LXB Hamstring Smash Pigeon/Hamstring Box Stretch Low Dragon Stretch (Ankle) Primer 2 Sets 10 Cat Cow Stretch 12 Poor Man’s Leg Curl 3e/side Half Turkish Get-Up 10 Alt KB Reverse Lunge Conditioning Teams of 2, alternating stations for 8 Rounds: 16...
by Steve La | Dec 15, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Hip Flexor/Quads, Calf) Kneeling Stretch Primer 2 Sets 10 Side Plank Thread the Needle (e/side) 10 Single Leg Glute Bridge (e/side) 10cal Row Conditioning For Time (30 min cap): 1000M Row 20 Burpees 40 Abmat Situps 80 Double...
by Steve La | Dec 14, 2020 | WOD
WOD Mobility Banded Stretch (Upper/Lower) Primer 2 Sets 5 Dive Bomber Pushups 10 BB Bent Over Rows 5 BTN BB Push Press 5 OHS Strength 5-6 Sets 4-5 Strict Pullups, weight as able, rest 90 seconds 30sec Weighted Planks rest 90 seconds Conditioning 5 Rounds for Time (20...
by Steve La | Dec 13, 2020 | WOD
WOD Mobility Pigeon Stretch Alternating 90/90 Stretch Cobra/Downdog Stretch Primer 2 Sets 5 Swimmer’s Stretch 5 KB Windmill Press (e/side) 5 Skater Squats (e/side) Strength Back Squat: Warmup to 85%, then 3 sets of 3 Rest 90 seconds between sets Conditioning...
