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Chris Coker
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Chris Coker 2019-10-17 20:36:15 2019-10-17 20:36:15 FRI18OCT2019 - OPEN Workout 20.2
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Steve La
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Steve La 2019-10-16 20:00:27 2019-10-16 13:08:43 THU17OCT2019
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Steve La
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Steve La 2019-10-15 20:00:03 2019-10-15 15:03:21 WED16OCT2019
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Chris Coker
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Chris Coker 2019-10-14 20:16:48 2019-10-14 20:16:48 TUE15OCT2019
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Chris Coker
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Chris Coker 2019-10-13 20:19:04 2019-10-13 20:19:04 MON14OCT2019
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Chris Coker
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Chris Coker 2019-10-12 07:58:07 2019-10-12 07:58:26 SAT12OCT2019
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FRI18OCT2019 – OPEN Workout 20.2
Normal Schedule this Friday. Friday Night Lights will resume next week for 20.3!
WOD
Primer
2 Rounds:
20 sec Squat Hold with small bounce
8 Banded Face Pulls + Press
10 Mountain Climbers w/ quick pause each rep
THU17OCT2019
WOD
Mobility
LX T-Spine
BB Forearm Smash
BB Trap Smash
Primer
2 Rounds
20sec Pallof Press Hold (mid squat)
10ea/side SL Hip Thruster
10 Alt FR BB Reverse Lunge
Conditioning
Every 4 Minutes, for 5 Rounds
6 UB Hang Power Clean, heavy
12 Burpees
100M Sprint
*record time for each round, use any extra time to rest
**heavy but UB hang PC, adjust weight as needed throughout
WED16OCT2019
WOD
Primer
2 Rounds
20s PVC T-Spine Stretch https://bit.ly/2MLFfGG
10 Squat Press Out https://bit.ly/2VK8TjG
10 – 9090 Y’s https://bit.ly/2VOhOAS
Strength
4 sets:
8 DB Presses
8 Horizontal Ring Row
Conditioning
For time, 18-12-6 of:
Overhead Squats (95/65)
C2B Pullups
TUE15OCT2019
WOD
Primer
2 Rounds
10ea/side Glute/Adductor Bridge https://bit.ly/2McE2JC
10 Dive Bomber Pushups https://bit.ly/2kurFxr
10 Pendlay Rows
Strength
Deadlift: 6 sets of 3 building, NOT T&G, lower every lift to floor
Conditioning
6 Rounds for Time:
7 DBall Cleans (80/50)
30 Double Unders
15/12 Cal Bike or Row
*Alt between bike and row
Extra
3 sets:
10 strict Chinups
10 Cal Ski Erg, AFAP
MON14OCT2019
WOD
Primer
2 Rounds
10 Hollow Band Pulludown https://youtu.be/h_4O5ZqynhA
10 Prison Squat Flex/Ext https://youtu.be/Wlpds4meE8M?t=83
6 OH Walking Lunges w/ PVC or Light Bar locked out
Conditioning
AMRAP in 9 Min:
12 Toes-to-Bar
12 Thrusters (95/65)
Rest 2 Minutes, then for time:
800M Run
SAT12OCT2019
WOD
Primer
2 Rounds:
30 sec e/side Couch Stretch
50ft 90/90 DB Waiters Walk
10 Bent Over Reverse Fly
30 sec Squat Hold
Conditioning
In teams of 2, AMRAP in 18 minutes:
15 Strict Pullups/Chinups
25 Wallballs
35 Renegade Rows (50/35)
45 Cal Row