by Chris Coker | Jun 4, 2019 | WOD
WOD Primer 3 Rounds 8 Prone PVC Pass-throughs 8 Z-Press (Sotts Press if able) 20 Sec Thoracic Spine Extension hold Strength 2 Position Snatch (Hip + Above Knee): 7 sets, starting empty bar and making SMALL increases Conditioning 3 Rounds for Time: 50 Double Unders 40...
by Chris Coker | Jun 3, 2019 | WOD
WOD Primer 3 sets: 30 sec bike 6-8 BB Goodmorning Squats https://youtu.be/__7uFtiffp4 6-8 Hollow/Arch Swings Conditioning For Time (25 min cap): 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups 400 Meter...
by Chris Coker | Jun 2, 2019 | WOD
WOD Primer 3 Sets: 5 e/side Banded Plank Walk https://youtu.be/nDFzIqzSAvk 5 e/side Single Leg KB DL https://youtu.be/ck1vraDasnE Strength 4-5 Sets: 6 Shoulder Press, building 8 Supine Row https://youtu.be/LifXTvc4r2g Conditioning AMRAP 11: 21 Deadlifts (135/95) 15...
by Chris Coker | May 31, 2019 | WOD
WOD Primer 3 Sets 10 e/side Unilateral KB Reverse Lunge https://bit.ly/2MiAszH 10 BB Pendley Rows https://bit.ly/2YZTufJ 10 DB Bench Press Conditioning Teams of 2, For Time (20 Minute Cap): 50/40 Calorie Bike 30 Box Jump Overs (24/20) 30 Power Cleans (135/95) 30 Toes...
by Chris Coker | May 30, 2019 | WOD
WOD Primer 2 Sets 20s ea/side Side Plank Holds https://bit.ly/2K97yz4 10 DBall Slams 20-30s Chin Up Hold https://bit.ly/2WzjTTO Strength 6 sets: 4 Deadlift @ 60-70% + green band, not T&G 6 Box Jumps Conditioning AMRAP 5: 15-12-9 Kettlebell Swing (53/35 | 70/53)...
