by Steve La | Aug 24, 2020 | WOD
WOD Mobility BB Trap Smash BB Tricep Smash Overhead Opener* *https://youtu.be/xmz-yKFTi6M?t=10 Primer 15 Weighted Prone OH Press 20s Weighted Hollow Hold 10 BB Thrusters Strength Shoulder Press: 5-3-3-2-2-1 building Conditioning Four rounds for time of: 50...
by Steve La | Aug 23, 2020 | WOD
WOD Mobility Pigeon Stretch Child’s Pose Downdog + Cobra Primer 2 Sets 15s e/side Elbow Plank Bird Dog 10 BB Supinated Rows 100m Jog Strength 4-5 sets: 6 e/leg Alt Front Rack Reverse Lunges Max Strict Chinups (assisted: do 6-8 reps) Conditioning 6 Rounds for...
by Steve La | Aug 21, 2020 | WOD
WOD Mobility Banded Stretches (Hamstring/hip/OH/Passthroughs) Primer 2 Sets 12 Banded Victory Raises 5 Aipa Rows 8cal Bike Conditioning In teams of 2, 3 Rounds for Time: 70 Double Unders 30/24 Cal Bike 20 Power Snatch...
by Steve La | Aug 20, 2020 | WOD
WOD Mobility PVC Stretches (OH Stretch, Pass Throughs, Standing Pigeon, Samson, FR) Primer 10 BB Good Mornings to Squat 10 Swimmer’s Stretch 12 Alt Tripod w/ Reach Conditioning “Fran” 21-15-9 for Time: Thrusters (95/65) Pullups Strength 4 sets: 20...
by Steve La | Aug 19, 2020 | WOD
WOD Mobility LXB Hamstring Psoas Smash Squat Lunge Stretch Primer 2 Sets 10 Poor Man’s Leg Curl 5e/side Box Blast Off 15s e/side Side Planks Strength Deadlift: 50/5, 70/4, 80/3, 90/2, 95-100/1x2sets Conditioning “Lucky Sevens” 7 minute AMRAP of: 7...
by Steve La | Aug 18, 2020 | WOD
Mobility LX Ball (Pecs, Traps, T-Spine) Primer 15 Banded Passthroughs 15 Supinated Banded Pullaparts 10 Dive Bomber Pushups 200m Jog Strength 4 Sets: 8 DB Floor Press 8 Rengade Rows 2 Sets: 12 DB Floor Tricep Ext Conditioning 3 rounds for time of: 20 Toes to Bar 400...
