by Steve La | Dec 18, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches Perform 6reps of the following movements: Kang Squats Hang High Pull Hang Muscle Snatch OHS Hip Power Snatch Hang Power Snatch StrengthEvery 2 Minutes x 6 Rounds (12 Minutes):1 Power Snatch1 Overhead Squat @ 22X1 Last 2 sets to be...
by Steve La | Dec 16, 2022 | Uncategorized
WOD For Time, In Teams of 2, One Partner Working at a Time: 4 Rounds of Cindy (8 for Rx+)THEN3 Rounds800/600m Row20 Hang Power Snatch(75/55) I (95/65)20 T2B End w/ 4 Rounds of Cindy (8 for RX+)Cindy = 5 pull-ups, 10 push-ups, 15 air squats
by Steve La | Dec 12, 2022 | Uncategorized
WOD Warm-upDynamic Warm-up/Stretches 2 Sets10/8 Calorie Row Sprints10 Push Pike Toe Touch (L+R=2)10 KBS20 Pike Leg Lift Over (L+R=2) Strength4 Sets (50-60% of 1RM)4/4/3/3 Power Jerk (no pauses)Rest 1-2 minutes between working sets *No pauses in dip or overhead...
by Steve La | Dec 9, 2022 | Uncategorized
WOD ConditioningFor Time, In Teams of 2, One Partner Working at a Time:Buy-In: 1k Partner Row 3 Rounds80 Double Under60 Supinated Body Row40 HR Push-up20 DBall Clean Over Shoulder (80/50) Buy-Out: 1k Partner Row
by Steve La | Dec 8, 2022 | Uncategorized
WOD Warm-up2 Sets5 Slow Shoulder Extension Bridge3 Paused Hollow + Arch (1sec pause ea pos)10 Kipping Hollow Arch Swings10 Heavy Russian KBS40′ Burpee Broad Jumps Strength4 Sets6 Deadlift (TnG Reps)rest 2 min between sets Start your work set around 60% and build...
