Entries by Chris Coker

SAT17AUG2019

WOD Primer 2 sets 6 e/leg Hip Opener Roundabout http://bit.ly/2TFmEz7 8 Wall Snow Angles 5 ea Side Plank Reach Unders https://youtu.be/-ruAdV34H54 Strength 5 sets: 8 DB Bench Press 8 Ring Rows Conditioning In teams of 2, for total reps in 16 min:: Alternate every 2 minutes: 1 Partner Bikes for Cal 1 Partner Completes AMRAP […]

FRI16AUG2019

WOD Primer 2 sets: 8 Medball Hamstring Curl 6 Swimmers Stretch 6 e/leg single leg jumps onto box or plate Strength 4 sets: 15 Weights GHD Hip Ext 30 sec Chinese Plank http://bit.ly/2YQ6eKg Conditioning AMRAP in 16 min: 18 DB Snatches 12 C2B Pullups 6 Overhead Squats (135/95) Extra – Before Back Squats: 5 sets […]

THU15AUG2019

WOD Mobility 2 min Seated Hamstring Stretch 2 min Seated Stradle Hold 1 min e/side Pigeon Stretch Primer 3 sets: 10 Calf Raises 10 Slow Hollow/Arch Swings 30 sec Squat Hold Conditioning For Time: 20-30-40 Situps Double Unders Goblet Squats (35/25 DB)

WED14SEP2019

WOD Primer 2 Sets: 7 Down Dog to Cobra tranisitions w/ pause 7 e/leg Single Leg Box Squats 2 Wall Walks w/ 10 sec Pause Conditioning A) “Grace” For Time: 30 Clean & Jerks (135/95) Rest as needed, then Conditioning B) For Time: 5000M Bike -or- 2000M Row -or- 1 Mile Run Extra – Before […]

TUE13AUG2019

WOD Primer 2 sets: 8 Seated Banded Hamstring Curl https://youtu.be/B0kABjeJ_TY 8 ea Cat / Cow 8 ea Single Leg Toe Touch to floor (slow & controlled) Strength Deadlift: Build to 5% more than last week’s double then 1 rep EMOM for 8 reps. *If you weren’t there last week use 85-90% of current 1RM. Conditioning […]

MON12AUG2019

WOD Primer 2 Rounds: 5 e/side Side Plank w/ Leg Raise 5 slow/controlled Lu Raises https://youtu.be/mt3DP1n8gXE 5 e/side Bird Dog (knees elevated for advanced)