by Steve La | Aug 8, 2022 | Uncategorized
WOD Warm-up2 Sets10 Scap Pull-ups20sec Wall Facing Handstand Hold12 Push-up to Alternating Toe Touch6 Aipa Row (3) https://youtu.be/k3e6QZYuCYY(4) https://youtu.be/0xBay-pgJvo StrengthUpper Push/Pull Re-test: Continuous Pull-up Challenge – STRICT Pull-ups EMOM,...
by Steve La | Jul 31, 2022 | Uncategorized
WOD Warm-up2 Sets100m Run12 Hanging Knee Tucks10e/leg Knee Over Toe Split Squat12 BB Sumo Stance Goodmornings StrengthBack Squat4 Working sets of 4 reps (heavier than last week) Tempo: 2sec descent, 1sec pause at bottom Conditioning4 Rounds for Time (15 Minute Time...
by Steve La | Jul 29, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets30 Double Under / 40 Single Jump8e/side Single Arm KB Swing6e/side KB Press into Windmill ConditioningIn Teams of 2, 6 Rounds for Time, partners alternating complete rounds:20 Double Under4 DB Devil’s Press (50/35)6 DB...
by Steve La | Jul 28, 2022 | Uncategorized
WOD Warm-up2 Sets15sec Rower Sprint/45sec Steady Row10 Alternating Push-up to Pike Toe Touch8e/leg KB Kickstand Pistol Squat10e/side KB Crossbody RDL (2) https://youtu.be/k3e6QZYuCYY(3) https://youtu.be/T2dZZPhY95k(4) https://youtu.be/MizOPwZdGGU Conditioning”...
by Steve La | Jul 27, 2022 | Uncategorized
WOD Mobility (Athlete’s Choice):Focus on mobilizing/smashing T-Spine, Lats/Triceps, Psoas 2 Minute Bike (30sec AHAP, 1.5min casual)5 Blackburn Stretch12 Alternating Scorpion Twist Stretch10 Cat Cow10 Scap Pull-up Skill6-8 Minutes Practicing T2B Progression...
