by Steve La | Oct 27, 2020 | WOD
Happy Birthday Daniel! WOD Mobility Hamstring Smash Couch Stretch Pigeon Stretch Primer 2 Sets 15s e/side Copenhagen Plank Holds 10 Poor Man’s Leg Curl 5e/leg Skater Squats Strength Back Squat: 50/5, 70/3, 80/1, 90/1, 95-101/1, 101+/1 Conditioning 1000M Row for...
by Steve La | Oct 26, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Triceps, Glutes, Quads) Primer 10 Banded Passthroughs 15 Banded Supinated Pullaparts 6e/side HK Banded Pallof Press + OH Press 8e/leg SL Toe Touch Strength Push Jerk: 15 min to work up to a heavy triple Conditioning...
by Steve La | Oct 25, 2020 | WOD
Happy Birthday Mel! WOD Mobility LXB Traps/Hips/Foot Child’s Pose Pigeon Stretch Primer 15s e/arm Single Arm Planks 5e/leg Hip Air Planes 5e/leg Fwd+Bwd Lunge Strength Front Squat: Build to 90% for 1 set of 2 Conditioning 6 Rounds for Time: 4 Squat Cleans...
by Steve La | Oct 23, 2020 | WOD
WOD Mobility Cobra Stretch Frog Stretch Downdog + Spiderman Twists Primer 2 Sets 8e/leg SL BB Row 10 BB High Pulls 5 Strict Pullups Conditioning In teams of 2, one partner working at a time, 3 Rounds for Time: 50 Air Squats 40 Deadlifts (185/125) 30 Pullups 1000M...
by Steve La | Oct 22, 2020 | WOD
WOD Mobility PVC Pipe Warmups Primer 2 Sets 10 Alt OH Reach in Squat 10 Alt Tripod w/ Reach 5 Box Jumps 2 Wall Walks Strength Thruster: Build to Heavy Single, from the floor Conditioning “The Champs ’13” AMRAP in 13 minutes: 30 Wallballs (20/14) 10...
by Steve La | Oct 21, 2020 | WOD
Happy Birthday Edith! WOD Mobility Lower Body Banded Stretch Pigeon Stretch Armbar Stretch Runner’s Stretch Primer 2 Sets 10 Cat/Cows 10e/side Glute Bridge SA KB Press 10e/side Kneeling KB Chops Strength 4 sets: 6 Good Mornings @ 3011 tempo Max -2 Push-Ups @...
