by Chris Coker | Aug 14, 2019 | WOD
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...
by Chris Coker | Aug 13, 2019 | WOD
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...
by Chris Coker | Aug 12, 2019 | WOD
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...
by Chris Coker | Aug 11, 2019 | WOD
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) Strength 3 sets of 5-7 strict wide grip pullups *weighted if able **scaled: low-bar behind the neck with...
by Chris Coker | Aug 4, 2019 | WOD
WOD Primer 2 Rounds 10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1 20s DBall Bear Hug Hold 6 DBall Squats Strength Deadlift: 5 sets to build to max T&G Double, then 5 singles EMOM at same weight Conditioning For Time: 3 Rounds of (9 min cap): 15 Toes to Bar...
