by Steve La | Sep 14, 2020 | WOD
WOD Mobility Foam Roller: T-Spine, Lats, Tricep, Glutes Primer 12 Spiderman w/ Twist 15 Glute Bridges 20s Ring Row Iso Hold 5 Plyo Pushups Strength 4-5 sets Bench Press: build to heavy set of 5 Strict Pullups: Warm-up to and complete 1 attempt at Max Reps Conditioning...
by Steve La | Sep 13, 2020 | WOD
Happy Birthday Seth! WOD Mobility BB Quad Smash Pigeon Stretch Frog Stretch Primer 2 Sets 5e/side Plate Skater Squats 10 Plate Ground-to-Overhead 15s e/side Single Arm Planks Strength Front Squat: 75/3, 80/2, 85/1, 80/3, 85/2, 90/1 Conditioning 4 Rounds for Time (15...
by Steve La | Sep 11, 2020 | WOD
WOD Mobility PVC Warmup: Passthrough FR Stretch OH Stretch Goodmornings OH Squats Primer 2 Rounds (30s per movement): Inchworms Thread the Needle Alt Spiderman w/ Twist Prone Banded Pullaparts Alt Jumping Lunges Conditioning In teams of two, Five rounds for time of:...
by Steve La | Sep 10, 2020 | WOD
WOD Mobility LXB Pec/Traps Standing Pigeon Calf Stretch Cossack Squats Primer 10e/leg Hip Airplanes 10e/arm KB Press + Windmill 300m Jog https://rb.gy/n28197 https://rb.gy/yqbfyt Strength Back Squat 65/5, 75/3, 85/1, 90/1x2sets Conditioning For Time: 40 Double-Unders...
by Steve La | Sep 9, 2020 | WOD
Happy Birthday Jeffery S.! WOD Mobility Banded Stretches (Upper/Lower) Primer 2 Sets 12 Alt BU KB Reverse Lunge* 15sec/ea Hollow + Superman Hold 15s KB Iso Reverse Fly *https://www.youtube.com/watch?v=LbDIbsitkQc You may sub in DB’s in place of KB’s...
by Steve La | Sep 8, 2020 | WOD
Happy Birthday Ben & Michael B! WOD Mobility Foam Roll (T-Spine, Lats, Tricep) Primer 10 Alt 90/90 Hip Stretch 10 Scorpion Twists 20 Bent Over Hinge Press* 200m Row 10 BB Thrusters Strength Clean and Jerk: Build to Heavy Single Conditioning For Time: 500M Row 50...
