by Chris Coker | May 6, 2019 | WOD
WOD Primer 3 Rounds: 6 BB Goodmornings 6 e/side Side Plank w/ Abduction https://youtu.be/A8VmXRbB8iw 6 e/side KB cross-chops https://youtu.be/VvihIHYN6vI Conditioning 5 Rounds for Time: 30 Air Squats 20 Kettlebell Swings (53/35) 10 Burpees to 6″ Target *find PU...
by Chris Coker | May 5, 2019 | WOD
WOD Primer 2 Rounds 100M Run 10 Wall Snow Angels (keep elbow and hand touching wall) https://youtu.be/hxsorEN9iIw 10 KB Swings Strength 3 Rounds: 10 Push-Ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) Conditioning For Time:...
by Chris Coker | May 3, 2019 | WOD
WOD Primer 3 Rounds: 12 (6ea) Bottoms Up KB/DB Reverse Lunges https://bit.ly/2WrvLEo 40sec (20s ea) Side Planks https://bit.ly/2Y0tfoE 8-12 BB Pendley Rows https://bit.ly/2ZWbNn2 Conditioning In Teams of 2 For Time: 300 Meter Run – Relay 50 Overhead Squats (45/35) 300...
by Chris Coker | May 2, 2019 | WOD
WOD Primer 3 Sets: 10 Dball/Medball Slams https://bit.ly/2GQaFJ6 20 (10ea leg) SL Poor Man’s Leg Curl https://bit.ly/2ZOrzQY 3 Wall Walks https://bit.ly/1Is5Ssa Strength Back Squat 5 sets of 6, building to heavy set Conditioning AMRAP in 13 min: 50 Dumbbell...
by Chris Coker | May 1, 2019 | WOD
WOD MobilityBanded Hamstring Stretch (cross over body – 3 angles)https://bit.ly/2WhgPZnForearm Smash LX Ball (Sub BB if needed)https://bit.ly/2PFjtFHPsoas Smash (Pso-rite or ball)https://bit.ly/2ZSsf7M Primer3 Rounds:12 Cossack Squatshttps://bit.ly/2LdJCN710 Banded...
