by Chris Coker | May 17, 2019 | WOD
WOD Primer/Strength 3 Rounds: 10 Alt. Bent KB Row w/ 3 sec pause https://youtu.be/dSc9ajDgKZY 10 Superman Ext. w/ 3 sec pause 10 Broad Jumps (focus on firing glutes) Conditioning In teams of 3, For Time: 10,000 Meter Row Switch every 333 Meters. Every stint should be...
by Chris Coker | May 16, 2019 | WOD
WOD Primer 2 Rounds 10 ea Half Kneeling Banded Pallof Press https://bit.ly/2kh0Nye 10 High to Low Banded Pull Aparts https://bit.ly/2WN6Hrq 10 Box Jumps *Avoid shrugging and raising your traps on pull-aparts. Shoulder blades should pinch together and rotate downwards...
by Chris Coker | May 15, 2019 | WOD
WOD Mobility Couch Stretch LX Ball Pec Smash https://bit.ly/2w7ihlH Hamstring Smash https://bit.ly/2VAlCst Primer 3 Rounds 5 ea Hip Openers https://bit.ly/2VDgXpQ 100ft ea Suitcase Carry 10 ea KB Windmills https://bit.ly/2hEEL5X Conditioning For Time: 18-15-12-9-6...
by Chris Coker | May 14, 2019 | WOD
WOD Primer 2 Rounds 6-8 Swimmer’s Stretch https://bit.ly/2JDtWAk 10 ea KB Waiter’s Press https://bit.ly/2VxxmvG 30s Ring Row to Chest Hold Strength 5 Sets: 6 DB Bench, building 8 Supine Row https://youtu.be/LifXTvc4r2g Conditioning AMRAP 15: 15 Power...
by Chris Coker | May 13, 2019 | WOD
WOD Primer 2 Rounds 10 Straight Arm Band Pulldown https://bit.ly/2DZeQk1 6 ea Quadruped Bird-Dog on Bench https://bit.ly/2YpeZ9d 5 ea Foward to Backward Lunge (fwd+bwd = 1) https://bit.ly/30gBHST Strength Hang Power Clean: Build to heavy Single Conditioning 21-15-9...
