by Chris Coker | May 12, 2019 | WOD
WOD Primer 2 Rounds 10 ea Lateral Banded Walks https://youtu.be/DsY3ai6THPk 20 ft DB Bear Crawl https://youtu.be/nvQ53Q8GCYg 10 Banded Glute Bridge https://youtu.be/wtHLEYUheCI Strength Back Squat: Build to Heavy Single Conditioning For Time: 1000 Meter Row 5 Rounds...
by Chris Coker | May 10, 2019 | WOD
WOD Primer 3 Rounds: 6 Tempo Air/Plate Squats with 5 sec pause 12 Band Pullaparts 8 Supine Shoulder Flexion w/ Weight https://youtu.be/QAQCMvSkJL4 Conditioning Teams of 3, one partner working at a time, For Time: 60/48 Calorie Bike, 60 Squat Clean Thrusters (75/55)...
by Chris Coker | May 9, 2019 | WOD
WOD Primer 3 Rounds: 6-8 Hamstring Curls on Medball 6-8 Scap pushups directly into… 6-8 Plank shoulder taps Conditioning Alternating On the Minute for 20 Minutes: Minute 1: 3 Deadlifts Minute 2: 10 Abmat Sit-Ups + 10 Pushups Start at 50% of 1RM deadlift, and...
by Chris Coker | May 8, 2019 | WOD
WOD Mobility Quad Barbell Smash Tricep Barbell Smash Banded Lat Stretch https://youtu.be/WUFuWuYf_u0 Primer 3 Rounds: 250M Row 6 e/side KB Clean and Press 6 ea transitions from Down Dog to Cobra Conditioning Teams of 4-6, for total Calories: 3 Rounds 12x50ft Sled Pull...
by Chris Coker | May 7, 2019 | WOD
WOD Primer 2 Sets: 12 Banded Facepull and Y-Press https://bit.ly/2Jb8qmf 12 Box Jumps w/ step down Strength Push Press: warm up then 4 sets of 3 @ 80-85% Conditioning For Time: 15-12-9 Power Snatch (95/65) Front Squats (95/65) Pull-ups R+ 21-15-9: Squat Snatch (95/65)...
