by Steve La | Dec 4, 2020 | WOD
WOD Mobility Low Dragon Stretch Inchworms 3-Way Lunges Primer 2 Sets 10e/arm KB Gorilla Row 8e/side KB Windmill Press 6e/side KB SL DL 200m Jog (last Set) Conditioning “Helen Meets Grace” In a Team of 2, Complete For Time: 3 Rounds for Time: 400m Run 21...
by Steve La | Dec 3, 2020 | WOD
WOD Mobility PVC Pipe Warmup/Stretch Primer 2 Sets 10 Alt Scorpion Twists 10sec e/side Plank Bird Dog 10 Squat Plate Press Out 10 BB Pendlay Rows Plank Bird Dog: https://bit.ly/3qt10OO Plate Press Out: https://bit.ly/3qn2UjH Conditioning 12 min AMRAP: 12 Sumo Deadlift...
by Steve La | Dec 2, 2020 | WOD
WOD Mobility LXB Smash (T-Spine, Rotator Cuff, Glutes) Kneeling Stretch Primer 2 Sets 10 Dive Bomber Pushups 10e/side Side Plank Thread the Needle 30 Single Unders Strength 4 Rounds NOT for Time: 14 Renegade Rows (7L/7R) 14 Dumbbell Bench Press 40 Suitcase (20 each...
by Steve La | Dec 1, 2020 | WOD
WOD Mobility BB Trap Smash Dynamic Hamstring Stretch Rig Hang (30secs) Primer 2 Sets 10 Cat/Cows 10 Alt Tripod w/ OH Reach 10 Cal Row Strength Shoulder Press: 5-6 sets of 4, Building Conditioning AMRAP in 12 Minutes: 5 C2B Pullups 10 Cal Row 20 Air...
by Steve La | Nov 30, 2020 | WOD
WOD Mobility LXB Hamstring Smash LXB Forearm Smash Box Child’s Pose Stretch Box Hip Stretch Primer 2 Sets 6cal Bike 8e/leg Bulgarian Split Squats (on box) 10 BB Goodmornings Strength 1 Power Clean + 3 Front Squats Build to a heavy set Conditioning AMRAP in 8...
by Steve La | Nov 29, 2020 | WOD
WOD Mobility Foam Roll/LXB (Glutes/Quads) Pigeon Stretch Frog Stretch Primer 2 Sets 15s Copenhagen Planks Holds (ea/side) 10s Skater Squat Holds (ea/side) 6-8 Tempo Ring Rows (3s Negatives) Strength Back Squat: Warm-up, then 4 singles at 90-95% (Use Spotters)...
