by Chris Coker | Oct 24, 2018 | WOD
WOD Mobility Hamstring Stretch – Coach’s Choice Calf Smash with ball or stick roller IYT – 8+8+8 x 3sets very LIGHT weight can be added https://www.gixo.com/hiit-moves/prone-iyt-exercise/ Skill 5-10 Minutes of Hollow / Arch Practice Beginner: Master...
by Chris Coker | Oct 24, 2018 | WOD
Zach grew up in Kansas and moved to the Wylie area in 2013. He was in the Army for 10 years and was deployed to Iraq and Africa for a year each. He now works as a fraud investigator for insurance claims. Zach got his bachelor’s degree from the University of Kansas in...
by Chris Coker | Oct 23, 2018 | WOD
WOD Strength Back Squat: 5 sets of 5 working to a heavy set of 5 w/ no belt **be slightly conservative, keep these reps smooth Conditioning For total rounds: Death by 10M Sprint *shuttle back and forth for multiple reps (down =1, back =2) **START at 3, add 1 per min....
by Chris Coker | Oct 22, 2018 | WOD
WOD Strength Cleans: Find touch & go 3RM Conditioning 4 Rounds for Time (18 min cap) : 50 Double Unders 10 Ground to Overhead (135/95) Rest 2 Minutes *scale weight accordingly, should be mostly touch & go sprint *scale DU to be 2 minutes or less Extra Skill...
by Chris Coker | Oct 21, 2018 | WOD
WOD Conditioning “18.2” 1-2-3-4-5-6-7-8-9-10 for time of: Dumbbell squats Bar-facing burpees Midline 4 min. Tabata – med. ball situp + russian twist e/side Medball touching chest in situp, then twist to L and R = 1 rep Extra Strength Hang Snatch:...
