by Steve La | Sep 22, 2020 | WOD
WOD Mobility Foam Roll: T-Spine, Lats, Triceps, Quads Primer 2 Sets 10 Banded Victory Raises 10 DB Reverse Flies 10e/leg SL DB DL https://rb.gy/optffe Strength Push Press: Build to heavy set of 5 Conditioning For Time: 15 Deadlift (225/155) 30 Wallballs (20/14) 12...
by Steve La | Sep 21, 2020 | WOD
Happy Birthday Gayla! WOD Mobility Banded Upper Body Stretch Standing Pigeon Cossack Squats Primer 2 Rounds (5 reps of ea movement): Bent Over Rows Front Squats Strict Press FR Lunges Strength 4-5 Sets Alternating Front Rack Lunge (8-10 reps each leg) Strict Pullups...
by Steve La | Sep 18, 2020 | WOD
Happy Birthday Patti! WOD Mobility Kneeling Stretch Double Pigeon Tripod w/ Reach Primer 3 Sets 5 e/side SL Box Squat 5 e/side SA DB Bent-Over Row 10 DB Plank Pullthrough Conditioning In teams of 2, alternate complete rounds for AMRAP in 15 min: 3 Man-Makers 6...
by Steve La | Sep 17, 2020 | WOD
Happy Birthday Katy M! WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 10 Swimmer’s Stretch 10 Dive Bomber Pushups 10 KB Goodmornings 10 Alt Side Lunges (weighted if poss) Conditioning AMRAP in 6 min: 5 Power Cleans (135/95) 5 Burpees Over the Barbell...
by Steve La | Sep 16, 2020 | WOD
WOD Mobility 5e/side Spiderman w/ Twist 20s Child’s Pose (e/side) 10 90/90 Hip Stretch Primer 2 Sets 5e/leg 3-Way Lunge (Fwd/Lat/Rev) 12 V-Ups 10 Banded Hip Circle Squats https://bit.ly/3hCcARX Strength Back Squat: 75/3, 80/2, 85/1, 90/3, 85/2, 90/1 Conditioning...
by Steve La | Sep 15, 2020 | WOD
WOD Mobility PVC Pipe Stretches OH Medball Stretch* *https://youtu.be/JncKTOxxJ8g?t=6 Primer 2 Rounds 12 Medball Hamstring Curls* 10 BB Bent Over Rows 10 BB Strict Press 5 BB Squat Jumps 5 BB OHS *https://bit.ly/32tH6cb Strength Hang Snatch (above knee): Build to...
