by Chris Coker | Apr 30, 2019 | WOD
WOD Primer 2 Sets: 12 Elevated Reverse Lunges https://youtu.be/3y0GaQkYxP0 12 Air Squats 12 Hollow/Arch Swings Strength 4 Sets: 10 (5ea) Weighted step-ups (20/16), building 30 sec Hollow Hold Conditioning 3 Rounds For Time: 10 Power Cleans (135/95) 25 Wallballs...
by Chris Coker | Apr 29, 2019 | WOD
WOD Primer 2 Rounds: 8 e/leg Banded Hamstring Activation https://www.youtube.com/watch?v=piVcThmmwVM 10 DB Butterfly Raise (light) https://youtu.be/Ux4fqfmzh4E?t=105 50ft Jog + 50ft High Step Strength Deadlift: Build to Heavy set of 3 in 5-6 sets, NOT T&G...
by Chris Coker | Apr 28, 2019 | WOD
WOD Primer 2 Rounds 10 e/leg Down Dog w/ Leg Lift to Tuck https://youtu.be/PyNP6ZkNvFg 5 e/direction Plank Side Walk https://youtu.be/hffjRd86Zno 10 e/leg Banded Lateral Leg Raise https://youtu.be/Fzmy_PKv6T4?t=9 Conditioning AMRAP in 3 Min: 18 Burpee Box Jumps...
by Chris Coker | Apr 25, 2019 | WOD
Reminder: NO CLASSES SATURDAY – come support our 7th Annual Cystic Fibrosis Fundraiser! Judges and Volunteers Welcome! 8AM-2PM WOD Primer 2 Sets: 12 Band Pullaparts https://youtu.be/MpyEGXCLS8M 5 e/leg Single Leg Cone Grabs https://youtu.be/r-3xgwUubng 5 e/leg...
by Chris Coker | Apr 24, 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 3 Rounds: 10 Tempo Good Mornings (light-med...
