by Chris Coker | Apr 18, 2019 | WOD
WOD Primer 2 Rounds: 10 PVC OHS 10 Superman Extensions 10 DB Curl to Press Strength Overhead Squat: 10 minutes to build to heavy set of 2 Conditioning For Time: 30/24 Calorie Bike 27 Pull-Ups 24 Power Snatches (95/65 | 115/80) 21 Overhead Squats (95/65 | 115/80) Extra...
by Chris Coker | Apr 17, 2019 | WOD
WOD Mobility 2 min wall calf stretch (1 min knee straight, 1 min knee bent) http://bit.ly/2KNsjST 2 min seated straddle stretch http://bit.ly/2DkEH6P 2 min down dog stretch Primer 3 rounds: 8 Prone Shoulder External Rotation Lift Offs http://bit.ly/2ZiFhvf 8 Prone...
by Chris Coker | Apr 16, 2019 | WOD
WOD Primer 2 Rounds: 15 Glute Bridge 20 sec Hollow Hold On PU Bar 400 Meter Bike Strength Power Clean: Build to Heavy Single Conditioning AMRAP in 8 minutes: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9...
by Chris Coker | Apr 15, 2019 | WOD
WOD Primer 2 Rounds: 10 e/side Single Leg Band Goodmornings 10 e/side KB Lunge into Press 10 Squat Jumps Strength Back Squat: warmup then 4 sets of 8 @ 60% Conditioning AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (40%) 12 Lateral Barbell Burpees rest 2 minutes AMRAP...
by Chris Coker | Apr 14, 2019 | WOD
WOD Primer 2 Sets: 10 Slow Pass Throughs w/ Band 3 Wall Walks w/ 5 sec hold at top 10 e/leg Fire hydrant https://youtu.be/WOxnzFzDj34 Strength 5 Sets: 6 Shoulder Press (building, no misses) 6-10 Strict T2B 6 e/leg Weighted DB Stepups (20*) Conditioning AMRAP in 12...
