by Chris Coker | Apr 7, 2019 | WOD
WOD Primer 1 Set: 10 Wall Snow Angels 10 e/L Single leg bench glut bridge 10 Squat to low box jump Strength Push Press: 5 sets of 5, Building Conditioning For Time, (30 Minute cap): 200M Run 26 Hand Release Push-ups 200M Run 26 Kettlebell Swings (53/35) 200M Run 26...
by Chris Coker | Apr 5, 2019 | WOD
WOD Primer 2 Rounds: 10 Single Leg Split Squat https://bit.ly/2I3EhFL 10 Sidelying Shoulder External Rotation https://youtu.be/YTX84qSUlaw 10 Prone Shoulder Flexion https://youtu.be/s2N9MitR9QA?t=81 Strength 5 Sets: 6 Incline* Bench Press 10 DB Reverse Fly *use a 45#...
by Chris Coker | Apr 4, 2019 | WOD
WOD Primer 2 Sets: 12 Barbell Good Mornings (25-75lb) 10 e/leg Single Leg Jump Rope 6 e/arm Plank w/ KB Pull-Through https://youtu.be/T8ERO1P7hXk Strength Hang Clean: 6 sets of 3, building Conditioning For Time: 800M Run 30 Deadlifts (40-50%) 30 Burpee Over Box...
by Chris Coker | Apr 3, 2019 | WOD
WOD Mobility Couch Stretch 1 min e/side Calf Foam Roll 2 min Quad Foam Roll 2 min Primer 3 rounds: 8 e/side Side Plank w/ Abduction https://youtu.be/A8VmXRbB8iw 8 Box Jump + hop https://bit.ly/2IcFIBk 10 Reverse Grip Bent Row https://youtu.be/4hWj0twN-Oo Conditioning...
by Chris Coker | Apr 2, 2019 | WOD
WOD Primer 2 Rounds: 6 e/leg Single Leg Glute Bridge 10 Band Pull Aparts 5 e/direction KB Halo Conditioning 5 Rounds for Total Reps: 1 Min – Max Thrusters (45/35) 20 Sec – Rest 1 Min – Max Cal Row 20 Sec – Rest 1 Min – Max Burpees Over...
