by Chris Coker | Apr 12, 2019 | Uncategorized
WOD Mobility Hurdle stretch with twist Mid back mobility w/ foam roller Down dog – palms flat, hips high Primer 3 Rounds: 12 Russian Twist (6 e/s) 1 Leg Hurdle Hops 10 Plank Scap Squeeze into Flexion Conditioning Teams of 3, For Time: 100/75 Calorie Row 100 Box...
by Chris Coker | Apr 11, 2019 | WOD
WOD Primer 2 Sets: 12 Dead Bugs (6/ea) https://youtu.be/4XLEnwUr1d8 12 Reverse Lunges 12 Plank w/ Twist (6/ea) https://youtu.be/J7nam-xlygA Strength 4 Sets: 8 Seated DB Press 5-7 Strict Pull-ups Conditioning 3 Rounds for Time: 400 Meter Run 21 Burpees Extra Clean Pull...
by Chris Coker | Apr 10, 2019 | WOD
WOD Mobility Hamstring Stretch Coach’s Choice Glute/Low Back Smash w/ LX Ball Trap Smash w/ BB https://youtu.be/5v-8xEpVjZQ Primer 3 rounds: 8 Banded Lat Pulldowns https://youtu.be/fSS7WB6esu0 8 DB Curl to Press https://youtu.be/zdQOmPMGjOY 8 Banded Side Steps...
by Chris Coker | Apr 9, 2019 | WOD
WOD Primer 2 Rounds: 12 Straight Leg BB Deadlifts 100 Meter Run 10 Cat / Cow https://youtu.be/nf67wOK8uaQ Strength Deadlift: 50/4, 60/4, 70/4, 80/4x2sets Conditioning For Time (20 min cap): 40 Cal Row 60 Double Unders 40 Cal Bike 60 Double Unders 40 Cal Row 60 Double...
by Chris Coker | Apr 8, 2019 | WOD
WOD Primer 2 Rounds: 10 Standing Shoulder External Rotation https://youtu.be/TKHZHdYThEw 10 Prone BTN Press https://youtu.be/CrVUbiqxcQQ 10 Behind the neck elbow pull throughs https://youtu.be/8cPzZOaniH8 Strength Front Squat: warmup then 3 sets of 10 @ 60%...
