by Chris Coker | Dec 27, 2020 | WOD
WOD Mobility Squat (Low Dragon) Stretch Ankle Mobility Primer 2 sets: 15 Jumping Jacks 10 Reverse Lunges 5 Inch Worms Strength 6 sets: 3 Back Squats @ 80%, 6 e/s Single-Arm Dumbbell Rows *minimal rest Conditioning AMRAP in 10 Minutes: 5 minutes of: 7 Ground to...
by Chris Coker | Aug 7, 2020 | WOD
WOD Mobility Banded Shoulder Stretches Banded Hamstring Stretches Primer 400M Jog 15 Hollow/Arch Kips 15 Box Jumps 5 Inch Works Conditioning In teams of 2, one person working at a time, for time: 200M Farmers Carry (115/70*) 80 Pullups 200M Farmers Carry 80 Burpee...
by Chris Coker | Aug 6, 2020 | WOD
WOD Mobility Pec Smash Trap Smash Primer/Midline 4 sets: 8 Supinated Bent Over Rows 2 Wall Walks 20 sec Hollow Hold 20 sec Superman Hold Conditioning 6 Rounds for Time: 250M Row 10 Single Arm DB Push Press (50/35) 10 Single Arm DB Lunges...
by Chris Coker | Aug 5, 2020 | WOD
WOD Mobility PVC Front Rack Mobility 1 Min Squat Hold 15 Swimmer Stretches Strength Clean: Build up to 80-85% and complete 2-3 sets of 2 working on technique and speed Conditioning AMRAP in 10 Minutes: 5 Power Clean (135/95) 10 Hand-Release Push-Ups 100 Meter...
by Chris Coker | Aug 4, 2020 | WOD
Happy Birthday, McKee & Kartheek! WOD Mobility Elevated Child Pose T-Spine Mobility on Foam Roller Quad Stretch Primer 20 Walking Lunges 20 Hollow Arch Kips 20 Flutter Kicks 200M Run Strength 4 sets: Shoulder Press: 5 reps, building V-Ups: 10-15 reps Conditioning...
