by Chris Coker | Sep 2, 2019 | WOD
WOD Primer 2 sets: 20 sec behind neck front rack stretch 15 Prone Shoulder Ext Rotation Activators https://youtu.be/48Z2Q_qp0zI 5 e/side Tempo Elevated Reverse Lunges Conditioning September Benchmark 5 Rounds for Time: 300M Run 5 Squat Cleans (185/135) *scale to 75%...
by Chris Coker | Sep 1, 2019 | WOD
WOD Primer 2 Rounds: 8-8-8 I-Y-T 8 Box Jumps to Power Position 8 step Duck Walk with Double Bounce Strength Clean: Build to a heavy Single Conditioning In teams of 2, AMRAP in 14 minutes: 50 Wallballs (20/14) 40 Pushups 50 Kettlebell Swings (53/35) Extra Before:...
by Chris Coker | Aug 25, 2019 | WOD
WOD Primer 2 Sets: 10 Barbell goodmornings 10 Lateral Step Ups 10 Jumping lunges Strength Deadlift: Find 1RM 40/3, 55/2, 70/2, 85/1, 95/1, MAX/1 Conditioning 5 Rounds of 2 min on, 2 min off: 14/12 Cal Row 14 Box Jumps (20/14) 14 Wallballs (20/14) Extra – After 4...
by Chris Coker | Aug 16, 2019 | WOD
WOD Primer 2 sets 6 e/leg Hip Opener Roundabout http://bit.ly/2TFmEz7 8 Wall Snow Angles 5 ea Side Plank Reach Unders https://youtu.be/-ruAdV34H54 Strength 5 sets: 8 DB Bench Press 8 Ring Rows Conditioning In teams of 2, for total reps in 16 min:: Alternate every 2...
by Chris Coker | Aug 15, 2019 | WOD
WOD Primer 2 sets: 8 Medball Hamstring Curl 6 Swimmers Stretch 6 e/leg single leg jumps onto box or plate Strength 4 sets: 15 Weights GHD Hip Ext 30 sec Chinese Plank http://bit.ly/2YQ6eKg Conditioning AMRAP in 16 min: 18 DB Snatches 12 C2B Pullups 6 Overhead Squats...
