by Steve La | Jul 13, 2020 | WOD
WOD Mobility LX Hamstring Smash Box Hip Stretch Box T-Spine Stretch Primer 2 Rounds 12 Alt Scorpion Twists 5 Aipa Rows 6 BB Squat Jumps Conditioning AMRAP in 4 Minutes: Run 600 Meters Max Shoulder to OH (115/80) Rest exactly 2 minutes, and then . . . AMRAP in 4...
by Steve La | Jul 12, 2020 | WOD
WOD Mobility LX Trap/T-Spine LX Chest Standing Pigeon Primer 2 Rounds 10e/side Side Plank Taps 5 I-Y-T’s 15s e/side Skater Squat Holds* *1/3 Squat Strength Deadlift: Build up to same weight as last week and complete 3 sets of 4, not T&G Conditioning 3 Rounds...
by Steve La | Jul 10, 2020 | WOD
WOD Mobility Armbar Stretch Down Dog + Cobra Double Pigeon Primer 2 Round 10e/side SL Toe Touches 10 Alt OH Tripod Reaches 6 Hollow Arch Rolls (H + A = 1) Conditioning In teams of two, complete 2 Rounds for Reps: 60 sec each of Kettlebell Swings (53/35) 60 sec each of...
by Steve La | Jul 9, 2020 | WOD
WOD Mobility Low Dragon Stretch Reverse Table Top BB FR Stretch Primer 2 Rounds 10 Alt Bird Dogs 8 Paused Bent Over Rows (top) 6e/side Box Blast Off Strength Power Clean + Push Jerk: Find Heavy Single Conditioning AMRAP in 10 minutes: 7 Hang Power Cleans (155/105) 14...
by Steve La | Jul 8, 2020 | WOD
Happy Birthday Jim C & Quyen! WOD Mobility Kneeling Stretch Forearm Stretch Front Rack Stretch Primer 2 Rounds 10 Swimmer’s Stretch 20 Penguin Claps 10 Squat Plate Press Conditioning For Time: 2k Row Rest exactly 4 Minutes, then: 3 Rounds: 20 Thrusters...
by Steve La | Jul 7, 2020 | WOD
WOD Mobility Banded Rig Stretches Banded Hamstring/Hip Stretch Primer 2 Rounds 10 Banded Passthroughs + OHS 6 BB Jumping Squats 20s e/side Single Arm Planks Strength High-Hang Snatch: 8 sets of 1 at 70-90% Conditioning 4 Rounds for time: 200M Run 100M KB Farmers...
