by Steve La | Oct 20, 2020 | WOD
WOD Mobility Foam Roll (T-Spine, Lats, Glutes, Quads) Primer 2 Sets 10s e/side SA Bird Dog Planks 10e/side KB Press + Windmill 5e/leg KB SL DL Strength Deadlifts: 50/4, 60/4, 70/4, 80/2, 85/2, 90/2 Conditioning 3 Rounds for total Reps: 1 Minute Max Cal Row 1 Minute...
by Steve La | Oct 19, 2020 | WOD
Happy Birthday Kristy VR! WOD Mobility LXB Hamstring Roll LXB T-Spine/Traps Lower Back/Hip Box Stretch Primer 2 Sets 5 Dive Bomber Pushups 5e/leg Box Blast Off 5e/arm Single Arm Ring Row 100m Jog Strength 4 Sets: 15-20 Weighted Situps or GHD Situps 8-10 Strict Pullups...
by Steve La | Oct 18, 2020 | WOD
WOD Mobility Banded Upper/Lower Stretch Primer 2 Sets 3 Inchworms 5 BB Goodmorning/Squats 10 BB Rows 10 Hollow/Arch Swings Strength Power Clean: Build to Heavy Single 3-3-3-2-2-1-1 Conditioning AMRAP in 8 Minutes: 3 Power Cleans (185/125) 6 Pull Ups 9 Burpee Over Bar...
by Steve La | Oct 16, 2020 | WOD
WOD Mobility/Primer PVC Warm-Up PVC Game Conditioning For Time, In teams of two with 1 person working at a time: 100 Hang Power Clean (95/65) 2x200M Medball Run (20/14) 75 Push Press (95/65) 2x200M Medball Run (20/14) 50 Pull-Ups 2x200M Medball Run (20/14) 25 Burpee...
by Steve La | Oct 15, 2020 | WOD
Happy Birthday Colin! WOD Mobility Pigeon Stretch Frog Stretch Low Dragon Stretch Deep Squat Hold Primer 2 Sets 15s e/leg Copenhagen Plank 6e/side KB Shoulder Press + Windmill 8e/side KB Crossbody RDL Strength Back Squat: 5 sets of 3 @ 80% Conditioning Four rounds for...
by Steve La | Oct 14, 2020 | WOD
WOD Mobility Lower Body Foam Roll Psoas Smash Kneeling Stretch Primer 10 Downdog + Cobra 3e/leg 3-Way Lunge 10 Max Effort Row Pulls 100m Jog Conditioning 1 Mile Run for Time rest exactly 5 minutes 2K Row for...
