by Chris Coker | May 23, 2019 | WOD
WOD Primer 3 sets: 6 Wall Snow Angels (keep forearms flat on wall) 6 DB Single Arm Thruster (light), 3 e/arm 20 sec side plank Conditioning For Time: 30 Power Snatches (95/65 | R+115/80) 600 Meter Run 30 Thrusters (95/65 | R+115/80) 600 Meter Run 20 Strict Pull-ups...
by Chris Coker | May 22, 2019 | WOD
WOD Mobility 1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv 1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98 2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA Primer/Strength 3 Sets: Jog 100M 8-10 Banded Hollow Lat...
by Chris Coker | May 21, 2019 | WOD
WOD Primer 2 Sets: 10 Scap Pullups 10 Spiderman Crawl with 5 sec pause (back leg straight, chest up, opening up hip flexor) 2 Turkish get ups each side Conditioning 3 Rounds For Time: 20 Pullups 25 Wallballs (20/14) 20 1-Arm DB Hang Clean and Jerks (50/35) *C&J...
by Chris Coker | May 20, 2019 | WOD
WOD Primer 8 Supine PVC Pass Thru https://www.youtube.com/watch?v=8BCFSTXkqbM 6 Seated Box Jumps https://www.youtube.com/watch?v=lN5VX-GDmKE 4 Hollow/Arch Holds on Bar (10sec each) Strength Power Snatch: Build to heavy triple, not touch and go Conditioning 5 Rounds...
by Chris Coker | May 19, 2019 | WOD
WOD Primer 3 sets: 6 each Quadruped KB Pull through https://bit.ly/2XXrEQH Banded Hip Warmup: 6 to side, 6 to front, 6 to back Strength Back Squats: 40/10, 50/10, 60/10 Conditioning AMRAP in 10 minutes: 3 Burpees, 3 Kettlebell Swings (53/35) 6 Burpees, 6 Kettlebell...
