by Steve La | Aug 17, 2020 | WOD
WOD Mobility Banded Stretches (Rig) Deep Squat Hold* *Pole assisted/active hold Primer 12 Alt Scorpion Twists 5e/side 3-Way Lunge (Fwd/Lat/Rev) 20 Bent Over BB Rows Strength Squat Clean: 5 sets of 3, building Conditioning AMRAP in 9 Minutes: 3 Power Cleans (155/105) 9...
by Steve La | Aug 16, 2020 | WOD
Happy Birthday Daisy & Matthew! WOD Mobility Child’s Pose Frog Stretch Double Pigeon Primer 2 Sets 12 Banded Glute Bridges 10 Alt Thoracic Rotation in Squat 6 Scarecrows Strength Front Squat: 50/5, 60/5, 70-75/5x3sets Conditioning 5 Rounds for TIme: 15...
by Steve La | Aug 14, 2020 | WOD
WOD Mobility/Primer 12 Alt Scorpion Twists 10 Alt Tripod w/ Reach 5 Inchworms 10cal Row Conditioning In teams of 2, one partner working at a time, for time: 75 Cal Row 100 Burpees 125 Kettlebell Swings (53/35) 150 Abmat Sit-Ups 175 Air...
by Steve La | Aug 13, 2020 | WOD
Happy Birthday Kyle! WOD Mobility BB Roll/Smash (Traps/Tricep/Forearm) Posterior Foam Roll* *As Needed – Upper back, Lats, Glutes, Hamstring, Calves Primer 2 Sets 8e/leg SL KB DL (moderate) 10e/side KB Bent Over Row 5e/side Half Turkish Get-Ups Conditioning 5...
by Steve La | Aug 12, 2020 | WOD
WOD Mobility PVC Stretches Primer 20 Hollow/Arch Kips 10 BB Snatch Balance + OHS 200m Jog Strength Snatch from Hip: sets of 3 for 12 minutes of technique work Conditioning For time: 400 Meter Run 10 Burpees 15 Toes to Bar 20 Deadlifts (155/105) 15 Toes to Bar 10...
by Steve La | Aug 11, 2020 | WOD
WOD Mobility Banded Stretch on Rig Cossack Squats Kneeling Stretch Primer 20 Prone Weighted Presses 20 Alt Skater Squats Strength Back Squat: 6 sets of 3 Conditioning AMRAP in 6 Minutes: 3 Thrusters (115/75 lb) 6 C2B...
